3x
3 Intervals, new every 3rd minute

A) 300/250m Row
7 Double DB Hang Snatch

B) 20/15 Cal. Assault Bike

C) 20/15 Cal. SkiErg
5 Burpee Box Jump Overs

24Min EMOM
MIN1: Wall balls
MIN2: burpees
MIN3: box overs
MIN4: db sntatch

*pick the number of reps on each exercise. Focus on breathing and finding YOUR pace.

3 sets of:
DB Single Handed Standing Shoulder Press x 15 reps (/hand) @ 2010
Rest 90 seconds
Sitting Banded Pull 75° x 15 reps @3010
Rest 90 seconds
Merkkaa shoulder press.

Metcon FT

3 Muscle ups (-> 2 x CTB, -> 3 x Pull-ups)
6 HSPU
9 Hang squat clean 50/35 kg
12 KB Swing 32/24 kg
15 Burpee-carpet-overs
1 Corridor Sprint
15 B-C-O
12 KB swing
9 HSC
6 HSPU
3 MU

50 HSPUs for time

rest 2mins

25 Ohs for time @ 50/37.5kg

(Partner up for workout, player 1 does WOD while player 2 judges, then change)

4 rounds for time:
3 Rope Climbs
15 Deadlifts @70/50kg
50 Double Unders

• 12:00 Time Cap

Single leg Romanian Deadlift (12-15 mins)
- use double KB or Dumbell
- 4 sets
- 8 reps/ side
- good form before load!

3x12 min amrap:

A.
10 pushups
20 ttb
30 du's

B.
50-40-30-20-10
KB sumo deadlift
KB/DB Snatch

C.
60 wall balls
60 situps

Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

Barbell warm up
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility(10:00-15:00)
Front rack stretch-2:00 min
Elevated child's pose-1:00 min

Pointers(15:00-20:00)
Power cleans-pull yourself under the bar, receive in the power position in a good front rack position and keep chest high.
Prep:
3 high hang cleans
3 hang cleans
3 power cleans

Take ten minutes to work up to workout weight.

Metcon(25)
“Hurricane”

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)

Opt(12)
5x5 ghdsu
5-4-3-2-1 pull up, c2b, bmu, muscle up
5x100m hill sprint
1600m walk/run

Finisher
30 t raise
100 round the world
1:00 min sh distraction per
1:00 min hamstring stretch per