A]
For time;
100 Double Unders
* 10 min cut-off
B]
5 rounds for time;
Deadlifts @ 160kg, 5 reps
Handstand push-ups, 5 reps
C]
GHD complex @ 50 reps, orange band
Push Jerk 5×5
3 min ring pushups
4 rounds of
30 x hollow rocks
30 x burpees
A]
1-1-1-1-1, Power Clean
B]
3 rounds;
Pull-ups, 10 reps for time
Rest 3mins between rounds
C]
30-20-10 reps
Thruster @ 50kg
KBS @ 32kg
D]
100 sit-ups + 30 reverse hypers
A) 5 rounds
10 Bodyweight Front Squats
5 min rest between rounds
B) Tabata Hollow rocks & Pushups
Metcon:
Max Double Unders in 5 mins
Max KB Swings in 3 mins 32/24kg
Metcon:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Ball 10/6kg
Pullups
Finisher:
15m Blue Band Sprints – 3 reps
Strength:
Deadlift
5-5-5
Hand Squat Clean
3-3-3
Metcon:
30-20-10
Front Squat 50/30kg
KB Swing 24/16kg
Situp
Finisher:
7 Blue band sprints @ 15m
Strength:
Power Clean
5-5-5
Push Jerk
3-3-3
Metcon:
21-15-9
Chest to Bar Pullups
Burpees
Toes to Bar
Finisher:
100 twists 20/10kg
30 Overhead Situps 20/10kg
Max Double unders in 7 mins
Metcon:
2 rounds for time of:
15 Deadlift 100/70kg
7 Handstand Pushups
15 Pullups
Finisher:
Max Clapping Pushups in 3 mins
GHD Complex 40reps