Wednesday metcon:

5 rounds of:

6 Deadlift 120/80kg
12 Wall ball

7 min timecap.

For time;
10-8-6-4-2 Strict HSPU
2 Rope Climbs after each set including last round.

• Rx+: For time: 10-8-6-4-2 Strict HSPU with deficit (20kg/10kg plate) 2 Legless Rope Climbs after each set
• Strict HSPU: 1-3 pads, pike push-up, push-up variation
• Time Cap 15mins

Buy in:
50 Unbroken Double unders

3 Rounds
20 Pull-up
20 Push-up
20 Tuck-up
20 Squat

Cash out:
50 Unbroken Double unders

For Time, 20min time gap

Monday Metcon

5 rounds for time:

8 T2B
30 Air Squats

Behind the neck Barbell reverse lunge
5x 6 reps ( 3 / side )

• add weight each set
• good form , no fails !!
• 2 mins rest between sets

CONDITIONING

45min with machines:

5-4-3-2-1min
Row
Airbike
Ski Erg

RPE 3-4

5min Row, then 5min Airbike and the 5min Ski Erg. Next 4-4-4, 3-3-3… Final round 1min each machine.

This is not all in! Keep a steady pace. You can also do this nosembreathing only. If you don´t have Ski Erg scale to running.

STRENGTH

3-4 rounds, rest as needed

1) 20m KB Front Rack Walking Lunge
2) 10 Double KB Standing Press
3) 10 Double KB Row

RPE 4

Use different loading for different movements if needed

WEIGHTLIFTING

Every 60-90sec for 7 set:

C&J@85-88%

RPE 4

2-3 rounds:
8+8 (bodyweight) bulgarian squats (slow tempo)
10+10m banded monster walking
1 min weighted plank hold
rest 2-3 min

3 Rounds of:
30 Pistols
15 Handstand Pushups
10 Hang Power Snatches 50/35kg