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Metcon
A. Skill: Kipping Pull-Up

Metcon
B. 5 Sets of 2:00min ON/1:00min OFF(15:00min total) of:

„Fran“

21 - 15 - 9

Thrusters 40/30kg
Pull-Ups

Continue every time where you stopped before the 1:00min Rest. If you’re done with Fran and sets are left, repeat.

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Metcon
A. Hang Power Snatch

5x3 Hang Power Snatches

Sets have to be UB, :3s hold when receiving, no step for- or backward.

Metcon
B. For time:

20 OA KBS 24/16kg L
20m OA KB Farmers Carry 24/16kg R
20 OA KBS 24/16kg R
20m OA KB Farmers Carry 24/16kg L
15 OA KBS 24/16kg L
20m OA KB Farmers Carry 24/16kg R
15 OA KBS 24/16kg R
20m OA KB Farmers Carry 24/16kg L
10 OA KBS 24/16kg L
20m OA KB Farmers Carry 24/16kg R
10 OA KBS 24/16kg R
20m OA KB Farmers Carry 24/16kg L

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Metcon
In Teams of 3-5, 5 rounds each for total time of:

20 cal. Row
20 Pistols(total)
20m Shuttle Yoke Carry (10m-10m)
20 Box Jumps

When A is done with the Rowing, B starts rowing. If B is done with Rowing, C starts(and so on).
Only one team member at each station is allowed, team members go through rounds in strict order.

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Metcon
A. 3 Sets of:

A1. 15-30s Brachiate along Pull-Up Bars (Advanced: with chin over bar)
A2. 3-5 strict Pull-Ups @13X3
A3. 50 Sit-Ups

Metcon
B. For time:

20 Strict HSPU
15 Wall Walks
10m HSW

Time Cap: 10:00min

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Metcon
For time:

3 Legless Rope Climbs
21 Thrusters 60/40kg
2 Legless Rope Climbs
15 Thrusters 60/40kg
1 Legless Rope Climbs
9 Thrusters 60/40kg

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Metcon
In Teams of 2, 2 Rounds for total reps of:

3:00min:

Box Jumps while Partner holds FLR, switch whenever needed.

2:00 Rest

3:00min:

Push Press 40/30kg while Partner holds Chest-facing Wall HS, switch whenever needed.

2:00 Rest

3:00min

TTB while Partner holds Passive Hang, switch whenever needed.

2:00 Rest

3:00min:

Front Squats 60/40kg while Partner holds Air Squat Bottom, switch whenever needed.

2:00 Rest

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Metcon
A.Hang Power Cluster

5x3 Hang Power Clusters

Sets have to be UB, no step for- or backward.

Metcon
B. For time:

50 - 40 - 30 - 20 - 10

Air Squats
DUs

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Metcon
A. Find your 20RM Backsquat within 5 Sets. Between sets perform 5 weighted Pull-Ups.

Metcon
B. „Bring Sally up, bring Sally down“ with:

Push-Ups

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Metcon
A. 3 Sets of:

A1. 5/5 DB/KB SL RDL
A2. 5/5 OA DB/KB Push Press
A3. ME L-Hang

Metcon
B. For time:

800m Run
80 Pull-Ups
800m Run

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Metcon
A. 3 Sets of:

A1.20m/20m OA pinch grip plate carry
A2. ME Strict Pull-Ups
A3.15s -30s Power Plank

Metcon
B. In Teams of 3:

300 FY

Time Cap: 10:00min