3x3 @ 90%

NEW Squat cycle:
3x
7 front squat + 13 back squat
Use 60-67.5% of front squat max. Do 7 front squat, rack barbell and immediately take barbell to your back and do 13 back squat. Rest 3-4 min btw sets

5 Rounds

Everyone rows 100m each round. Try to stop counter on 100m. The total number of meters off of 100 +/- in all rounds is the number of push-ups and sit-ups you have to do at the end of the 5th round

Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/Metcon-comp(15)
400m run
50 ohs 95/65 -75/55
30 hspu(mod as needed)
50 double unders x3 singles
400m run

Finisher
2 min samson stretch
30 w raise
100 flutter kicks

8x1min ME Rowing (2min rest)
+
4x20sec stegrande (1:20min totalt)

Bonus Core
3 Rounds
10 Strict TTB
10 Back extensions
10x(V-ups + Knee-Hugs)
5 Strict TTB
5x(V-ups + Knee-Hugs)

5x2 @ 90%

10min AMRAP:
15/13cal Row
15 Burpees

5 minute rest

9min AMRAP:
12 DB snatch alternating (6+6) 30/20kg
12 Box jumps 60/50cm

4 minute rest

8min AMRAP:
9 Power cleans 43/30kg
9 WB 9/6kg

3 minute rest

7min AMRAP:
6 KBS 32/24kg
60 DU

2 minute rest

6 minute AMRAP:
3/2 Rope climbs (1 legless)
3 HSPU

AMRAP 20 minutes
5x Deadlift 80/50kg
10x Bar facing burpees
15x box jump 60/50cm

R. DL: 4x8

For time:

5 rounds of Cindy
1 DT
4 rounds of Cindy
1 DT
3 rounds of Cindy
1 DT
2 rounds of Cindy
1 DT
1 round on Cindy
1 DT

*Cindy: 5 pull-ups, 10 push-ups, 15 squats
*DT: 12 deadlifts, 9 hang power cleans, 6 push jerks 70/50kg