Warm Up
2 Rounds
20 Core Twists with Med ball
20m Lunges
5 Burpees
Skill
2 Attempts
Max reps Bench Press Unbroken (Bodyweigth)
Metcon – For Time –
AMRAP 20′
With Partner
20 Med Ball Clean 9KG Synchro
300m Run Synchro
40 Sit ups (Share)
Warm Up
3 Rounds
10 Wall ball 9/6KG
20 Cal Assault Bike
30 Sit ups
Skill
3 Rounds
01:00 Max Cal Assault bike
01:00 Max Meter Run
Metcon – For Time –
4 Rounds
Run 600m
15 Deadlift 100KG
Time Cap 20:00
Warm Up
30 Squats
3 x 5 reps Kip to swing
10 Push ups
20 Cal Assault, bike, Row…
After Skill with Stick or bar,
Skill
Build Heavy Power Clean
Time cap 15:00
Metcon – For Time –
4 Rounds
20 Pull Ups
40 Box Jumps
Time Cap 16:00