Wu:
3 rds
6/6 Half kneeling press @ light KB
10 scapula pull-up
20″ HS hold
Split jerk:
5x 2 climbing
Metcon:
4 rounds for time:
400m row
5 wall walk
10 burpee
15 wall bal
10 double kb gorilla clean
5 c2b
Warm-Up 3sets 15 Cal Cardio 20 Jumping Lunge 10/10 DB Upright Row 0:30/0:30 Side Plank Strength 2x(1+1) Squat Snatch+Floating Snatch 83% 3×1 Snatch 85-90% Back Squat 1×5 72,5% 1×3 77,5% 1×2 82,5% 1×5 75% 1×3 80% 1×2 85% Metcon 6sets Amrap 3 15/12 Cal Row 5 Thruster 50/35 kg Rest 1:00…
Warm up: 3x 15/12 cal row 15 banded front squat 8/8 rotation lunge 20 russian twist bodyweight Strength Back Squat; 3×8 60% Front Squat: 3×3 91 % Metcon: Amrap 12: 50 box jump over w/ step down 40 thruster 35/25 kg 30 bar facin burpee max cal row in remaining time Accessory:…
Warm Up: 15/12 cal skierg 50 single under 10/10 single arm ring row :30 banded deadbug Skill / Strength: 10 min Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up Rx: Max unbroken ring or bar muscle up 3 sets: 3x 5-8 Ring or Bar mu 4×8 strict press @58-68%…
Warm up: 3 sets 15/12 cal skierg 10/10 single leg glute bridge 10 strict press w. Barbell 30” flutter kicks Strength: Bench Press Build to set of 5 @rpe 8 then 4×5 80-90% Dumbell incline bench press 4×10 rpe 8 Metcon: 10-20-30-40 wall ball box jump overs step down after each round…
Warm-Up 3 sets 1:00 Cardio 6 inchworm 6/6 DB upright Row 12 Air Squat Strength Bench Press 1×10 50% 1×10 58% 3×10 63% 4×15 DB Bench Press Metcon For Time: 15-12-9-6-3 Pull-Up Wall Ball 9/6kg Accessory 3 sets 20 V-Up 20 Candlestick Toe Touch
Warm up: 3 sets 15/12 cal row 10/10 lateral step up 20 Band pull apart :30 banded deadbug Strength: Back squat: 5×1-3 @80% Front squat: 3×10 @50% Metcon: Amrap 4′ 600 / 500 m row 25 burpee box jump over 20 power clean 60 / 40 kg 15 overhead squat 60 / 40 kg…
