Warm Up
3 rounds
1 min cardio
4 inch worm + push up
4+4 squat strech
8 wall squats
8 ring row

Strenght
5 sets
Bench Press x10 reps, perform 6-10 hardened ring row after bench press
rest 2-3 min bwn sets

Metcon
In pairs, alt time full round. 4-5 rounds for both
15/12 cal ski or air bike
6+6 single arm overhead squats @light weight (quality on movement)
9 c2b pull ups / kip pull ups / banded pull ups

2 rounds for time:
20 KB Gorilla Row 24/16kg (1=1)
20 Turkish Sit-ups 15/10kg plate
20 Barbell Hang Muscle Snatches 20/15kg
20 T2B
20 KB Hang Power Snatches (10/10) 24/16kg
20 Box Jump Overs 60/50cm

45 min PK
400m jog
20 russian twists
10 bulgarian split sqats
10 OHS with broom stick
400m jog
10 ring rows
30s plank hold
30s ABH
30s hang from the bar
1600m machine
30+30s side plank
100 rope jumps

PARTNER WORKOUT
AMRAP x 24 MINUTES
60/50 Cal Bike/Row/Ski
30 Synchro V-Ups or Tuck-Ups
60 USA KB Swings
30 Synchronized KB Goblet Alt. Lunges
RPE 7
*P1 works while P2 rests, except V-ups/Tuck ups and lunges together. Split Cal and USA Swings as needed.

3 SETS
7 Bottom to Half KB Curls
7 Top to Half KB Curls
7 Full KB Curls
-Rest As Needed b/t Sets-

For Time:

Bike 1983m
...into

7 rounds:

7 BMU
40 DU'S
....into
Row 2023

TC 35

-modified as little as possible.

2-4rounds:

10-30s hs hold
10-15 bicep curl

A,
For time:
Pull-up Bar Hang, 6 mins

Every time you break complete:
Run, 800 m
30 Push-ups

B,
3 rounds for quality of:
Double Kettlebell Front Rack Carry, 24/16kg, 1 min
20 Weighted Sit-ups
Double Kettlebell Front Rack Carry, 1 min
15 Hip Extensions
Banded Plank Hold, 1 min
10 L/10 R Bird Dog Rows @24/16kg

A,
Box Squat 5-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
21-15-9 reps, for time of:
Deadlift @142/102kg
Box Jump@75/60cm

2013 Regionals Individual Event #5

Goal: Sub 8 min

C,
3 rounds for quality of:
Bottom Pistol Hold, L 20 secs/R 20 secs
Ring Dip Support, 20 secs
Hip Extension Hold, 40 secs
Banded Lat Pull Down, 40 secs
Rest 1:30

2-3 rounds.

E8mom x3 with partner, YGIG, divide anyhow:
a) 60/45 cal row - 60 heavy kbs (32 / 24)
b) 60 sit up - 60 box jump (60 / 50)
c) 60 wb (9 / 6) - 60 burpee

TC: 6 min / interval.

Outdoor workout

For time
40 kettlebell swing 24/16
20 goblet squat
400m run
30 kettlebell swing
15 goblet squat
800m run
15 goblet squat
30 kettlebell swing
400m run
20 goblet squat
40 kettlebell swing