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Fitness

Metcon
A. EMOM 10:

Even: 3-5 Keg Clean and Press
Odd: 3-5 (Weighted) Pull-Ups

Metcon
B. For time:

500m Row
50 SB Push Press
50 Box Jumps

Performance

Metcon
For time:

15-12-9-6-3

Deadlifts 80/55kg
HSPU

Fitness

Metcon
For time:

500m Row
50 Burpees
400m Run
40 WBS 9/6kg
300m Row
30 KBS 32/24kg
200m Run
20 Box Jumps
100m SB Carry

Fitness

Metcon
Teams of 2, AMRAP 20:

A 9 HSPU
B 9 HSPU
A 15 SB Front Squats
B 15 SB Front Squats
A 21 DUs
B 21 DUs

Fitness

Metcon
A. Skill: Rolling/Candle Stick Rolls/Pistols


Metcon
B. For time:

10-9-8-7-6-5-4-3-2-1

Pistols L
DB Push Press L
Pistols R
DB Push Press R

Fitness

Metcon
A. 3 Sets of:

ME SB Squats(20+) + 5 Barbell Backsquats

Metcon
B. „Brenton", 5 Rounds for time of:

30m Bear Crawl
30m Broad Jumps

Do 3 Burpees every 5 Broad Jumps

Performance

Metcon
3 Rounds for time of:

30 Two-hand dumbbell Power Snatches 2x15/10kg
30 Pull-Ups
800m Run

Fitness

Metcon
A. 3 Sets of:

ME Lat Pull-Downs(20+) + 5/5 OA DB Rows

Metcon
B. 3 Sets of:

ME SB Bench Press(20+) + 5 Barbell Bench Press

Metcon
C. 4 Rounds for time of:

30 Bumper Plate Russian Twists(total)
30 Bumper Plate GTO 20/10kg
30 DUs

Fitness

Metcon
A. For time:

1k Row

Time Cap: 6:00min

Metcon
B. EMOM 6(6 Sets):

5 Side Delt Raises + 5 SB Cleans

Metcon
C. AMRAP 6:

6 WBS 9/6kg
6 Burpees

Performance

Metcon
10 Rounds for time of:

250m Row
25 Bench Press 40/30kg

Fitness

Metcon
A. EMOM 10:

Even: 5 SB Tosses
Odd: 5 (Weighted) Supinated Wide Grip Pull-Ups

Metcon
B. Test:

Find max weight for 40m Suitecase Carry


Metcon
C. For time:

21-15-9

SB Front Squats
V-Ups

Performance

Metcon
„Cindy“, AMRAP 20:

5 Pull-Ups
10 Push-Ups
15 Air Squats

or

„Mary“, AMRAP 20:

5 HSPU
10 Alternating Pistols
15 Pull-Ups

Fitness

Metcon
30:00min of :30s ON/:30s OFF:

1. DB Squat Cleans 2x15/10kg
2. Plank Hold
3. Slam Balls

Fitness

Metcon
Sled Day