5 Minute AMRAP
Warm-up
Warm-up
2 Laps of Bear Crawl down Inchworm back
Weightlifting
Bench Press (3×12@60% of MAX)
Shoulder Press (3×12@60% of MAX)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
5 S2OH 135/95
20 DU
5 S2OH 135/95
20 DU
3 Minute Rest
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
10 KBS 2pood/1.5pood
20 Ab Mat Sit Ups
10 KBS 2pood/1.5pood
20 Ab Mat Sit Ups
3 Minute Rest
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
5 Hang Power Cleans 135/95
5 HSPU
5 Hang Power Cleans 135/95
5 HSPU
Metcon Scaled
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
5 S2OH 95/65
60 singles Jump ropes
5 S2OH 95/65
60 singles Jump ropes
3 Minute Rest
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
10 KBS 1.5pood/1pood
20 Ab Mat Sit Ups
10 KBS 1.5pood/1pood
20 Ab Mat Sit Ups
3 Minute Rest
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
5 Hang Power Cleans 95/65
5 HSPU Negatives or strict dumbbell Press 35/25
5 Hang Power Cleans 95/65
5 HSPU Negatives or strict dumbbell Press 35/25