Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43kg/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61kg/43kg.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83kg/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102kg/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111kg/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120kg/83kg
*If all reps are completed, time cap extends by 4 minutes.

Banded Chest + Upper Back
Shin Box (open and closed)
Octopus Progression
Hip Floss
Hanging Scap Depressions
Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

Mini Band squat hold 3x20sec
Torsion Control

10-12min

5 min Ladder Drills to warm up

Then:
1. Trainer= Skipping + Double under Instruction (1-2mins)
2. With a partner, share a rope, 2x1min rounds each to practice (you go, I go)
3. 1 Attempt each at max unbroken double unders. If you don't have double unders yet, you get another minute of practice.

Then:
Hit the curve! 2 at a time, 1 warm up run 0.04 @80% effort then 2 attempts each to find max running speed

15min

Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/*Metcon-comp(10)
5rds
10 pistol squats(met mod as needed)
*25 du's/single unders x3

afterburner(2)
500m row for time

3x8
bent over row
curls

Finisher
2 min hamstring stretch
walking side lunge down and back
40 leg raise to hip extension

DU 50-40-30-20-10

floor press 2-4-6-8-10 - 60kg/40kg

Ring MU 5-4-3-2-1

5 rounds for time:

20 weighted sit-ups with plate (25/15)
20 Double unders / scaled: 60 singles

Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(9)
Amrap 9
6 goblet squats 70/53-45/35
12 *double unders x2 singles

3x10
bench/strict
superset with tricep kickbacks

afterburner(1)
60 seconds max cal row

Finisher
6x20 flutters w/10 sec hold
2 min quad barbell smash
2 min hip opener

25 minute AMRAP
Slam ball
KB flip to Squat 53/35
KB snatch left arm 53/35
KB snatch right arm
Wall ball 20/14
T2B (scale k290)
* Start with 2 reps, increase by 2 reps each round
* 4 room sprints after each round (down and back is 1)

Max rounds in 15 minutes
Push up- 10reps
T2B/K2E- 20reps
Hip extensions- 30reps

Snatch + OHS 4x(3+3)x60%