Strength 12 rounds every 90’’ alternating between 5 power cleans 5 weighted p-bar dips Metcon AMRAP8’ 3 overhead squats (42kg/30kg) 4 chest to bar pull ups 3 overhead squats 6 toes to bar overhead squats: pick up barbell from ground scale chest to bar…
Strength 6 rounds of 5 power cleans 5 weighted ring dips 2 legless rope climbs timecap 22’ Metcon 5 rounds of 20 american kettlebell swings (24kg/16kg) 20 walking lunges total 10 meter hand stand walk timecap 15’
Strength 6 rounds of 5 back squats 5 dumbbell floor presses 10 sled rope pulls total timecap 21’ Metcon 30 hang power snatches (30kg/20kg) 20 box jumps (61cm/51cm) 20 hang power snatches 10 box jumps 15 hang power snatches 10 box jumps timecap 10’
Strength 6 rounds of 5 deadlifts 8 plate push ups 5 weighted ring pull ups timecap 22’ scale weighted ring pull ups with self assisted ring pull ups or negative ring pull ups Metcon 8 rounds for time of 4 front squats (50kg/35kg) 4…