Amrap 20 mins

8 T2B
5/5 dumbell hang Clean & STOH @22,5/15kg
14/12 cal row

Amrap 6 mins
Man maker
- 1 arm row left
- 1 arm row right
- 1 push up
- 1 squat clean
- 1 shoulder to overhead
- 1 leg lunge left
- 1 leg lunge right

Goal : 20+ reps

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Clean and Jerks (155/105)

3 Rounds - 1 minute at each station
-Calorie Row
-WB 20/14
-KB swing 53/35
-Jump OVER the Box 24/20”
-Slam ball
-1 min Rest

After 3rd round, Rest 5 minutes, then complete

1 mile Run @ 80% effort (no measure)
Route: 2 track laps then up small bridge to BM room

*work time is 1 full minute at each station, then immediately move to next station. If you are rowing, stop at :50 seconds.
* for the ‘jump over the box, you will jump over the box without your feet touching the box. This may be a new movement for you, so be sure to practice before metcon starts.
Scaling option: stack weight plates to comfortable, but challenging height and that will replace the box, just jump OVER something! Attack your fears! Standard box jump overs are not an option today, however scale to box step ups as needed.
* Score is total reps after 3 rounds
Total time for metcon - 17 minutes, plus run

4 RFT:
100 Meter Farmer Carry (32/24kg)
10 DB Front Squats (50/30)
200 Meter Run / Stairs

-20:00 Cap

1) Back Squat: 3 x 5, adding weight each set. Rest 90s.
2) Seated Dynamic Box Jump: 3 x 5. Rest 60s.

Rollback Tricep Extensions on the Floor: Max Reps in 4:00

3 rounds for quality
10 s L-sit
36 ABR
5 SLR
24 + 24 side crunches

4x
New set every 4th minute
Each for time
12 Power Clean & Jerk 50/35kg
15 Toes-to-bar
30 Lateral Jump over bar

Pause front squat 4x6x65%