FREDAG
Metcon
10 min to find max weight
-3 Clean & jerk touch and go (rest in frontrack is ok)
5 min rest
10 min AMRAP
-400m run
-30 box jumps
-30 wall balls 9/6kg
5 min rest
10 min AMRAP (Skip this AMRAP at lunch)
-5 Handstand push ups–HR push ups
-10 Pistols–Box step ups
-15 Pull ups-ring rows
5 min rest
10 min AMRAP
-21 Cleans 61/43kg
-15 Ring dips—Hand release push ups
-9 Snatches 61/43kg
-7 Ring muscle ups–Burpee pull ups
After – is scaling option
L1: –
L2: RX
L3: 50/35kg
L4: 40/30kg