WARM UP

Run 400 meters before and after

3 rounds of:

10 OHS with PVC

10 k2E

10 Ring push ups

jump rope 100 single jumps

STRENGTH

Weighted pull ups

4-4-4-4-4

METCON

For time:

40-30-20-10

Overhead plate lunges (45/25)

Sit ups

WARM UP

Complete 3 rounds (not for time – use it to warm up)

10 Push Ups

15 Air Squats

10 Walking Lunges

20” Plank

SKILLS

Overhead Squat

5-5-5-5-5

METCON

A. AMRAP 5 Minutes:

10 Deadlifts (225/115)

10 Bar-facing Burpees

Rest 3 minutes

B. AMRAP 5 Minutes:

5 Cleans (135/95)

5 Ring Dips

WARM UP

3 rounds of:

10 pullups

10 squats

10 pushups

10 back extensions

10 situps

STRENGTH

Shoulder Press

3-2-2-1-1-1

METCON

AMRAP 10 Minutes:

KB Swings (1.5 Pood / 1 Pood)

Box Jumps (24″ / 20″)

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

Strength

Power Cleans
2 – 2 – 2 – 2 – 2

Metcon

3 Rounds For Time:

10 Handstand Push-ups
20 Straight Leg Sit-ups
30 Jumping Squats