Grandi 101 – –

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Metcon (No Measure)

A. E5M x 6 sets @High Effort!

16/12 Cal Row

8-12 Hang Power Clean @ca. 30/20kg (can go heavier but it has to be unbroken)

8-12 Toes to bar

8-12 Thrusters @same weight

8-12 Burpee Box Jumps


Metcon (No Measure)

A. AMRAP 32 min, In teams of two, one full round before changing:

15/12 Cal AirBike + 8 Dbl KB Clean @medium weight + 2 x 10m Farmers walk + 6/6 Single arm KB Thrusters + 4 Burpee tuck jumps


Metcon (No Measure)

A. E2.5M x 4 sets

5 Bench Press @ca. 70-75% 1RM + 10/10 Side Plank w. rotation

B. E2M x 4 sets

8-10 Dips in Rack, Box, Rings + 6-8 Strict Pull-ups ;AHAFA (can scale down to bent over row)

C. Alt EMOM x 9 min

C1. 16-20 SeeSaw Press ;AHAFA

C2. 8-12 DB Lat Pullover ;AHAFA

C3. 10-15 Russian Leg lifts