"Megan"
21-15-9 reps for time
Burpee
Kettlebell swing 24/16
Double under

3x3
V1

Mobility For BackSquat

AMRAP x 25 MINUTES
30/24 Cal Row/Bike/Ski
20 Russian Twists
15 Sit-Ups, style your choice
15 Glute Bridge-Ups
10 Over-Unders (use bar in rack)

• RPE 5-6, nothing hard today

Push Press
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

• Final set is an AMRAP @ RPE 9
• Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.

6,3km run

With partner 2 rounds for time:
60 cal row
20 Deficit HSPU (2x20/1x20 plate)
60 cal row
30 CTB pull-ups
60 cal row
40 DB squat snatch 35/25kg

TC: 30minutes.
*You go, I go.

Skill - Toes to bar

Metcon (quality)

EMOM for 16 minutes of:
1. 15-20 Calories row
2. 5-10 Toes to bar

Death by front squat 40/30kg. Go for total of 20 minutes. If you fall off the pace, start over from rep 1 on the next minute.

CONDITIONING

3 rounds for time:

21/18cal Row
15 GHD Sit-Up
9 DB Squat Snatch @22,5/15kg (alternate arms on each rep)

RPE 4

Target <7min

Tailoring Options:
DB Squat Snatch→ decrease loading or with power snatch