Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension or superman

clean pull 3x2(6)
jerk 3x2(6) work up
clean- work up to heavy(12)

Metcon(13)
3rds
20 hrpu
10 cleans 135/95
400m run

Metcon-comp (13)
3rds
15 clean and jerk 165/115
15 cal airdyne
45 double unders

Finisher
2 min plank
1 min hip opener
20 side plank pt per

4 rounds, each for time
5 Front Squat 85/60kg (from ground)
10 TTB
15 DL 85/60kg

rest 1min

1 x Stairs
40m x Farmer Walk
60s x Row
1 x Wall Climb
30s x Assault Bike
15-30s x Ring FLR Hold

AFAP (As Fast As Possible)
6 rounds for time of
25 Banded Hip Extensions
200m Sprint

27-21-15-9-6-3reps of:
KB Swings 24/16kg
Burpee Box Jumps overs
Situps

5 RFT:
20 Pull up
30 Push up
40 Sit up
50 Air squat
Rest 3min

(Time cap: 35min)

10min EMOM:

2 hang squat cleans + 1 front squat + 1 split jerk
@60-70% of 1RM

40-30-20-10
Double unders
air squats

A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

Goal is to increase load used last week.

B.
For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

C.
5 Rounds for quality:
Minute 1 – GHD sit ups or Weighted sit ups x 10-15
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

10 Rounds, every 90sec
6 Hang Power Clean (50/35kg) + 3 Shoulder to Overhead