6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility

Go through pressing movements, shoulder to over head and handstand push ups

– Then team up in groups of 2 for the metcon
The metcons is openworkouts

METCON Teams of 2
AMRAP 10 min (alt. movements)

– 5 Shoulder to overhead 50kg
– 10 Deadlifts 50kg
– 15 Box jumps

L1: 60/40kg
L2: RX
L3: 40/30kg, low boxes or step ups at regular height
L4: Dumbbells or kettle bells, low boxes step ups

3 min rest

AMRAP 8 min (Share anyhow)

– Handstand push ups 3-6-9-12-15-18…..
– Cleans 84kg/57kg (power or squat) 3-3-3-6-6-6-9-9-9…..

L1: Defect HSPU 10/5cm, 102/75kg
L2: RX
L3: HSPU from box, 60/40kg
L4: Push ups, dumbbell cleans

3 min rest

10 Rounds for time (Alt. Rounds)

– 9 Thrusters 40/30kg
– 35 DUs

L1: 52/38kg, unbroken DUs
L2: RX
L3: 30/20kg 70 singles
L4: Dumbbells, 35 singles