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Fitness

Metcon
A. 7 Sets of:

5 SB Cleans + 5 supinated BB Rows
:20s Rest


Metcon
B. 2 Sets of:

ME Dimmel Deadlift(20+) + ME BW SB Carry

Metcon
C. EMOM 6:

Even: 5 OA Biceps Curls L + 5 OA Side Delt Raises L

Odd: 5 OA Biceps Curls R + 5 OA Side Delt Raises R

Fitness

Metcon
A. Power Clean

1-1-1-1-1-1-1

Metcon
B. 1 Set of:

ME SB Squats(20+) + Harnessed Sled Pull

This is only one set - give everything you have.

Metcon
C. Finisher:

400m SB Carry

Fitness

Metcon
Teams of 2, for time:

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

Burpee Box Jumps

-then, no rest-

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

Strict Pull-Ups/Inverted Rows

-then, no rest-

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

DB Snatch 20/10kg

(A does 10 reps then B does then reps, A does 9, B does 9 and so on)

Fitness

Metcon
Simple. Stupid. Sleds!

Fitness

Metcon
Modified „Elizabeth“, for time:

21-15-9

SB Cleans
Ring Dips

Fitness

Metcon
A. 5 Sets of(7:00min work):

:45s 3-5 Heavy SB Clean
:45s 5/5 OA DB Row
:30s Rest

Metcon
B. For time:

1K Row

Metcon
C. 2 Sets of:

20m Suitecase Carry L + 20m Suitecase Carry R AHAP

Metcon
D. EMOM 5:

5 DB Shrugs + 5 DB Calf Raises

Metcon
E. Finisher:

ME BW SB Carry - 100m (or more) would be great!

Fitness

Metcon
A. 5 Sets of(7:00min work):

:45s 5 (Weighted) Dips
:45s 5(Weighted) Pull-Ups/Lat-Pull Downs
:30s Rest

Metcon
B. 3 Sets of:

B1. DB Decline Bench Press(find your 20RM within 3 Sets)
B2. Pronated Pull-Ups/Inverted Rows(10+ reps)

Metcon
C. EMOM 5:

5 DB Triceps Extension + 5 Med Ball Hamstring Curls


Metcon
D. Finisher, for time:

400m Run

Fitness

Metcon
A. EMOM 7:

3-5 Muscle Snatch + 3-5 High Box Jumps

Metcon
B. 2 Sets of:

ME SB Front Rack Walking Lunges + 20m Heavy Yoke Carry

Metcon
C. 3 Sets of(5:30min work):

:45s 5 OA Side Delt Raises L + 5 OA Biceps Curls L
:45s 5 OA Side Delt Raises R + 5 OA Biceps Curls R
:30s Rest

Fitness

Metcon
A. Skill: Kipping Pull-Up


Metcon
B. For time:

800m Run
40 L-Sit Pull-Ups
800m Run
40 Strict Pull-Ups
800m Run
40 Kipping Pull-Ups

Fitness

Metcon
Teams of 2, for time:

A 200/150m Row
B 200/150m Row
A+B 40m Walking Lunges
A 200/150m Row
B 200/150m Row
A+B 40m Floating KBS 24/16kg
A 200/150m Row
B 200/150m Row
A+B 40m HSW
A 200/150m Row
B 200/150m Row
A+B 40m Floating KBS 24/16kg
A 200/150m Row
B 200/150m Row
A+B 40m Walking Lunges