Metcon

15-12-9 reps for time of:

Hang power cleans (choose weight)

30-24-18

Sit-ups

TC: 6 min

=Vuorottele liikkeitä: Ensiksi 15 hang power cleania ja 30 sit-upsia, sitten 12 hpc ja 24 sit-ups jne....

Odd min
8 x Good Mornings
Even min
12 x reverse lunge w/barbell

http://en.wikipedia.org/wiki/Multi-stage_fitness_test

20m course. Miss three beeps and you are out.

KB Front Squat 4x6
4s pause @ bottom

Partner Leg throws
3-4x 10-20

Optional accessory:
3 Rounds
Seated dumbell French press 6
Barbell biceps curl 6
Ghd Sit ups 8-15

3 km row
3 km run

400m Run
20 Dumbell Hang Clean & Split Jerks (22.5/15kg)
15 Chest to Bar Pull-ups

(Time cap: 20min.)

Cluster

15min time to find heavy 1 rep max for the day

10-9-8-7-6
Hip thrust with barbell
Single leg DL with KB
Push up
Single arm row/side
Bicep curls with barbell

Midline:

3 rds:
25 sec hollow hold
26 reps heel touches
rest 45-60 sec

1A) strict HSPU 5x3
1B) behind the neck pull ups 5x3