Metcon (time)
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Strength (load)
Split jerk 1-1-1-1-1

Metcon (no result, for quality)
EMOM 20:
1:) 10-15 DB front squats
2:) 10- 15 DB deadlifts
3:) 10-15 Weighted glute bridges
4:) rest

Metcon (time)
3 rounds for time of:
15/12 ski calories
12 power cleans 60/40
9 C2B pull-ups

Strength (load)
Find your shoulder press 1RM in 20 minutes. After that 3x ME @ 80% rest 3min between sets.

Metcon (time)
6 rounds for time of:
Row 500m
Run 400m
30/24 calories echo bike

Metcon (time)
21-15-9 for time of:
Push jerk 60/40
Pull-ups
200m run after each round

Strength (load)
EMOM 15:
Squat snatch double

Use a medium weight for the workout. Aim is to go for zero missed lifts.

Metcon (time)
”Annie”
50-40-30-20-10 reps for time of:
double unders
sit-ups

50-40-30-20-10 for time of:
Sit ups
12 Push press 60/40 after each set of sit-ups