Pull-
5 Super sets-
12 Ring rows
20 Russian twists
***
Metcon-
in teams of 2-
15 AMRAP-
7 Burpees
5 D-ball cleans 70/40kg
3 Rope climbs
– I go, You go
***
StrengthCon-
6 super sets-
6 D-ball squat cleans
6 Floor presses
Finish for quality-
15 Legless rope climbs
100 OH lunges 20/15kg plate
– Mix it however you want
Squat-
Back squat- Every 2 minutes- 6-4-2-2-2-2
***
Metcon-
7 rounds For time-
10 Single DB clusters 22.5/15kg
10 Sit ups
10 Single DB renegade row
Core-
Complete 5 super sets of-
– 30 seconds D-ball walk around
– 45 seconds plank
***
Metcon-
For time-
90 Push ups
60 Box jumps
60 T2B
– MIX it however you want
Metcon-
25 AMRAP-
21 Thrusters 42.5/25kg
15 HPC
9 Bar MU
15-30-45-60-75.. etc Double unders
Lift-
Deadlift- 5-5-5-5
***
Metcon-
2:00 Min work / 2 minutes rest, For 4 rounds
– 400/350 met row
– AMRAP of Burpees to target in the remaining time-
* Count total Burpees
Push / Pull-
Complete 5 super sets of-
2 x 8 meters sled push & pull
8 DB Push press
16 Strict knees to chest
***
Anaerobic capacity-
Complete 8 sets of-
60 meters sprint
60 meters slow walk back
