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Strength.

Back squat 1RM

Metcon.

3rft
10 deadlift 100/70kg
200m run

Strength.

Push press 4×3 @80%

Pronated bent row 3×10

Metcon.

10-20-30

Ring dips
Axle bar power cleans 45/30kg

Gymnastics.

Strict muscle up

Metcon.

30min Amrap

20 wall ball 10’/9′ 9/6kg
20 pull up
20 box jump 24/20
20/15 AAB cal or Cal row (alternate btw bike & rower each rd)

Strength.

Back squat 4×6 @82%

Metcon.

200m run
21 kettlebell swings 24/16kg
200m run
15 kettlebell swings
200m run
9 kettlebell swings

Lift.

Clean & Jerk 5 x 1.1.1 rest 10sec btw reps

Metcon.

10 down to 1 Hang clean 45/30kg
1 up to 10 Lateral bar jump burpee

Strength.

Push press 4×3 @75%

Supine ring rows 3×10

Metcon.

7min amrap
3 strict handstand push up
6 toes to bar
12 KB snatch (6 each arm) 24/16kg

At 7min complete 100 double under finisher

Gymnastics

Pistols
Adv: 5 x 5-8 reps each leg (tempo 2020)
Beg: 5 x 5-8 reps each leg, pistol progressions

Intervals

4rds of
30sec AAB cal
30 sec rest
30sec Cal row
30sec rest
30sec Box jump overs 20″
30sec rest

Metcon.

Half Murph

800m run
50 pull up
100 push up
150 air squat
800m run

Metcon.

5min amrap

25 Wall ball 10’/9′ 9/6kg
50 Double unders

Rest 2min. Then

3rds of

12 KB deadlift 2 x 24/16kg
9 KB hang power clean
6 KB jerk
200m run

Then

3rds of

250m row
10 bench press 70/45kg

Lift.

Power snatch 5 x 1.1.1 rest 10 btw reps.

Metcon.

‘Power Amanda’
9-7-5
Muscle up
Power snatch 60/40kg