Metcon:
2-3 rounds for quality
10 goblet squat 31X1
10 KB frontrack reverse lunge
40s plank
10 romanian deadlift (light load)
30s weighted wall sit
rest 1:30

1A) strict HSPU 3x2
1B) behind the neck pull ups 3x2

Wod
4 Rounds
40m sled sprint
10 double kb squat clean
Rest 2 min

AMRAP 11

12/9 Cal. Row
15 Push Ups
1 Leggless Rope

“Metcon day”

CONDITIONING

4 rounds for time:

2 Rope Climb
12 Box Over Jump (jump sideways over the box, feet must touch the top of the box)

Rest 5min

3 rounds for time:

Run 400m
10 Thruster @60/40kg

Rest 5min

2 rounds for time:

21 TTB
15 DB Box Step-Ups with 2x22,5/15kg (anyhow)
9 Devils Press

Rest 5min

One round for time:

9/6 Muscle-Up
30/22 Cal Airbike
5/3 Muscle-Up

Overall RPE 4

This is a long piece. Pace yourself. Don't go all in in the beginning! Tailor the movements and rep scheme to fit your fitness level.

1) Zercher Box Squat: Build to a heavy 1. Rest 2:00
– Box below parallel.
.
2) Glute Hip Thrust: 5 x 8. Rest 90s.
.
3) DB Step-ups: 3 x 10 ea. Rest 90s.
– perform all reps on each leg before switching sides.
.
4) Farmer Carry: AMRAP 30m unbroken trips in 7:00

1 Attempt for Max Reps

1A) strict HSPU 4x1
1B) behind the neck pull ups 4x1

4 x 3

7 Rounds, On the 3:00:
500 Meter Row
12 Toes to Bar