10 min AMRAP
200m run
15 cal airbike

Warm up(0:00-10:00)
:30 sec slow row
:30 sec walking spiderman

:30 sec mod row
:30 sec walking samson

:30 sec fast row
:30 sec inchworm

Barbell warm up
5 good mornings
5 back squat
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
1:00 min couch stretch per
1:00 min pigeon pose

Pointers(15:00-20:00)
Back squat-range of motion, chest high
Double unders-wrist in front, controlled bound
Prep: 10 small hop singles, big hop singles, double taps, double or single unders

Strength(20)
Week 1 back squat cycle
3x5

Metcon(8)
"Leg Stand"

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Opt(12)
5x5 back+hip ext
1600m walk/run
5x100m hill sprint

Finisher
30 w raise
60 alt sit up
1:00 min quad stretch per

6x E2MOM:
3 Power cleans + 30% of max HSPU

Single Repetitions on Cleans @75-85%.

For time:
1000m Skillmill Run
2 rounds of "Chief"
800m Skillmill Run
1 round of DB "DT"
600m Skillmill Run
2 rounds of "Chief"
400m Skillmill Run
1 round of DB "DT"
200m Skillmill Run
100 DU
50 Abmat sit-ups
2 rounds of "Chief"
1 round of DB "DT"

Round of "Chief":
3 Power cleans 60/42kg
6 Push-ups
9 Air squats

Round of DB "DT":
12 Deadlifts 2x30/20kg
9 Hang power cleans
6 Push jerks

1 k row
30 burpees
1k air bike

A.1.
3 rds:
1min: Row/Ski/Bike
6-8 Walk out + Push up
6-8 Ring row
6-8 Deadlift
6-8 Front squat
6-8 Shoulder press

A.2.
Work on:
HSPU
Bar MU / C2B
Power clean & jerk

B.
In Teams of 3
3 Rounds:
60 Kipping Handstand Push-ups
20 Bar Muscle-ups / C2B

Directly Into...

30 Power Clean and Jerks (50/35)
30 Power Clean and Jerks (60/40)
30 Power Clean and Jerks (70/45)
30 Power Clean and Jerks (80/50)
30 Power Cleans and Jerks (90/55)
30 Power Cleans and Jerks (100/60)

(Time cap: 30min.)

AMRAP 12:
5 Strict HSPU
10 Overhead Squats (40/30)
15 Deadlifts (40/30)

Barbell Cycling

Squat Cleans

-warm up for cleans as normal
-foot movement
-breathing
-hips back to keep hamstring tension

testing:

2min max rep @ 60/42.5kg

WOD

AMRAP 9min

2-4-6-8-10-12-14-16......

front squats 60/42.5
Bar over Burpees

Teams of 2

With your buddy choose one movement from the list and complete 1000 reps of it!

Thruster @20/15kg
Wallball
Airsquat
Push up
Burpee
Walking lunge
Bike cal
Row cal
Kb USA swing
T2b
Kipping pullup
Box jump
Box step up
Sit up
Double under

Timecap: 90mins

(if you finish under 20 mins , pick an other movement! )

AFAP (As Fast As Possible)
2 rounds for time of
200 Double Unders
50 Overhead Squats 60/40kg
50 Pull Ups
1600m Run