As a part of warm up
Every 4 min for 8 min (2 sets)

10 sec front level
1-5 Hip bridges
8 v-ups
6 straddle v-ups
20sec dead bug
10-60 sec handstand hold
1 Pull over, or try for 30 sec

Time left after metcon? Use it to foamroll and stretch


Time cap 25-30 min
With a rolling clock
For time (All out sprint)

20 DB power clean 2×22,5/15kg
20m Farmers carry walking lunges
20 DB Thrusters

Can you do it under 3 min?

On 10 min

For time

100 double unders
50 pull ups
40 deadlift 70/45kg
15 Handstand push ups
20 Shoulder to overhead 50/35kg

L1: Chest to bars, 30 hspu, 70/45kg shoulder to overhead
L2: RX
L3: 15/10kg DB, 50 D.U, jumping chest to bars, 50/35kg deads, 15 box hspu, 40/30kg S2OH
L4: 10kg DB, 100 single unders, 50 jumping pull ups, 40/30kg deads, 20/15kg S2OH