Four sets of:

Push Press x 5 reps
Rest 60 seconds
Strict (without band) Supinated-Grip Pull-Ups x 3 reps @ 2110
Rest 60 seconds

Not For Time:
35 GHD Sit-Ups
35 Hip Ext
20 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans

Tuplanaruhypyt ja leuanvetoliikkeiden progressiot kippaus yms.

Power Snatch + Hang Power Snatch
-60-70% of max

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.