Strength (load)

Find your max 3- position squat clean of the day in 20 minutes

Metcon (time)
”Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Metcon (reps)

15 rounds for max calories:
30 sec echo bike
90 sec rest

Score is the lowest amount of calories performed.

Metcon (reps)
Complete as many rounds as possible in 20 minutes of:

10 Push-ups
15 KB swings 32/24
20/15 calories row

Metcon (time)
3-6-9-12-15-18-21 for time of:
Pull-ups
Wallball shots 30/20

Strength (load)
Hang power clean & push jerk
1-1-1-1-1

Metcon (no result, for quality)

EMOM 32:
1:) Weighted glute bridge
2:) Plank hold
3:) Ski
4: rest

Metcon (time)
”Isabel”

30 snatches for time 60/42,5kg

Metcon (reps)
Complete as many echo bike calories as possible in 15 minutes while performing rounds of:

10 Toes to bar
15 Box jumps 24/20”
20 sec echo bike

Metcon (time)
21-15-9 for time of:
Deadlift BW
Push-ups
Row calories (w: 16-12-7)