Deadlifts and Situps then KBS and Front Squats

EMOM for 10 minutes

  • 3 x Deadlift @ 115kg/255lbs
  • 10 x Abmat Situps

Then 2 rounds

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Front Squat @ 75kg/165lbs
  • 15 x Kettlebell Swings
  • 3 x Front Squat
  • 25 x Kettlebell Swings
  • 3 x Front Squats
  • 50 x Kettlebell Swings
  • 3 x Front Squats
  • Rest 2 minutes

Results: Metcon 19:21.

Bike, Bent Rows and Pushups

AMRAP in 4 minutes

  • 25 x Barbell Bent Rows @ 98lbs/45kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 20 x Bent Rows @ 110lbs/50kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Bent Rows @ 120lbs/55kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Bent Rows @ 135lbs/60kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 5 x Bent Rows @ 145lbs/65kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).

Power Cleans and Thrusters

4 rounds for time, rest minimun of 1 minute between rounds.

  • Round 1 – 10 x Power Clean @ 125lbs/57kg plus 20 Sandbag Thrusters @ 20kg
  • Round 2 – 8 x Power Clean @ 135lbs/61kg plus 20 Sandbag Thrusters @ 20kg
  • Round 3 – 6 x Power Clean @ 145lbs/66kg plus 20 Sandbag Thrusters @ 20kg
  • Round 4 – 4 x Power Clean @ 155lbs/70kg plus 20 Sandbag Thrusters @ 20kg

Results: 14:55. Started this one as every 3 minutes for 12 minutes, but in round 2 only had 15 seconds left so switched it to what is above. Last round rested a full 2 mimutes before starting the Cleans.

Deadlifts then T2B and KBS

5 rounds

  • 3 x Deadlifts (increase weight per round)
  • Rest 30 seconds
  • 8 x Russian Tiwst @ 14kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 5 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar
  • 10 x Kettlebell Swings
  • 10 x Toes to Bar
  • 15 x Kettlebell Swings
  • … etc. keep adding 5 KBS until time runs out

Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.