2 rounds of

5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec

*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.

Show movements for metcon and take 10-15 min to work up in weights. Let all bar face the window in a sick sack pattern, that way you can work you way up to the bar.


Every 4 min (20min, 5 rounds)

2 rounds of “Cindy”
1 round of “DT”

5 pull ups
10 push ups
15 Air squat

12 Deadlift
9 Hang power cleans
6 Push Jerks

L0: Bonus level, add 1 round of Cindy to L1
L1: Chest to bars, 70/47,5kg
L2: 60/43kg
L3: Jumping chest to bars, 50/35kg
L4: Ring row, knee push ups 40/30kg
L5: Ring row, box push ups, 30/20kg