Weightlifting Snatch Build to 3RM DnG Metcon 10-8-6-4-2 Snatch 60-70% of today Pullups Box jump overs

Metcon In teams of two 4 rounds 20 cals 20 C2B pullups 20 DB STOH 1 min rest 4 rounds 50 DUs 10m HSW (3 wallwalk) 20 alt DB front rack lunges 1 min rest 4 rounds 200m synchro run 20 ring dips 10 2DB devil press 22.5/15

Weightlifting Squat clean Build to 2RM DnG 6 min AMRAP squat cleans at 80% Metcon 3 rounds for time 15/10 cal bike or row 15 wallballs 15 box jump overs 2 mins rest between rounds

Strength Back squats Build to 3RM Metcon In teams of two 18 min AMRAP 200m synchro run 4 cleans 110/75 16 toes to bar 32m HSW

Weightlifting Hang squat snatch Build to 1 RM For time Buy in: 800m run 90 wallballs 60 HSPUs 30 BMU Divide as needed 16 min cal

Strength Every 90 sec for 4 rounds 5 deadlifts TnG at 70-80% 5 broad jumps Metcon 10 rounds for time (15 min cap) 20 DUs 5 thrusters 40/30 1 RMU

Weightlifting 1 squat clean + 1 front squat + 1 split jerk Build to max 5 min emom 1 squat clean + 1 split jerk at 90% Metcon For time 21-18-15-12-9 KB swings 24/16 Box jumps Toes to bar

In teams two 15-14-13-12-11 Pistols (SC goblet squats) 200m run/row after each set 10-9-8-7-6 BMU 300m run/row after each set 5-4-3-2-1 Squat clean & jerk 100/70 400m run/rpw after each set

Strength 5 rounds for quality as heavy as form allows 8 deadlifts at 50-60% 12 KB/DB alt strict press (6 each arm) 8+8 split squats Metcon 21-15-9 Burpee box jump overs 3-2-1 Rope climbs 3 min rest 21-15-9 Cals HSPUS

Gymnastics Strict pullups 1 set max unbroken reps 3 sets at 50% of max set HSPUs 1 set max unbroken reps 3 sets at 50% of max set Metcon 14 min AMRAP 7 thrusters 40/30 7 pullups 7 situps

Weightlifting Power snatch Build to 2RM DnG 6 sets 3 reps every 90 sec at 80% Metcon 5 rounds for time 10m HSW 5 power snatches 5 hang power snatches 5 overhead squats At 60% of today

In teams of two 4 rounds 20 cals 20 burpee box jump overs 1 min rest 2 rounds 5 thrusters 5 BMUs 5 OHS 5 BMUs 1 min rest 2 rounds 5 clean and jerk 10m HSW 5 power snatches 10 strict HSPUs 1 min rest 4 rounds for time 20 burpees box jump overs 20 cals 60/40 KG

Weightlifting 1 hang power clean + 1 front squat Build to max 3 sets at 80-90% Metcon 3 rounds (15 min) 30 sec work 30 sec rest 1- Hang power clean 40/30 2- burpees 3- toes to bar 4- wallballs 5- DUs

In teams of two 30 min amrap 20/15 cals bike 10m HSW 6 rope climbs 20/15 cals row 10 power snatches 40/30 6 overhead squats 200m synchro run 10 DB thrusters 6 RMU/BMU

Weightlifting Split Jerk Build to 1 RM 3 sets 1 rep at 85% Metcon 9 min AMRAP 3 clean and jerk 60/40 6 pullups 9 wallballs

Gymnastics 12 min EMOM Min 1: 5-15 unbroke pushups Min 2: 10-15 Vups Min 3: 3-10 unbroken strict pullups Min 4: 40 sec superman extension hold Metcon 20 min AMRAP 2 RMU 4 HSPUs 6 KB swings 32/24

Weightlifting Squat snatch Warm up to 70% of your recent squat snatch then: Every 30 sec for 6 sets 1 squat snatch at 70% 1 min rest Every 45 sec for 6 sets 1 squat snatch at 75% 1 min rest Every 1 min for 6 sets 1 squat snatch at 80% 1 min rest Every 90 sec for 4 sets 1 squat snatch at 85% Metcon 3 rounds (16 min total) 1 min AMRAP 15 front squats 50/35 Max burpee box jump overs 2 mins rest 1 min AMRAP 15 STOH 50/35 Max burpee box jump overs 2 min rest

In teams of two For time 40 burpee box jump overs 40 sandbag over shoulder 45/30 40 burpee box jump overs 2 min rest 60 1KB STOH 32/24 60 cal row 60 pistols 2 min rest 45-30-15 wallballs pullups 100 DUs after each round

Weightlifting Hang squat clean build to 2RM 8 min EMOM 1 rep at 90% Metcon 6 min AMRAP 7 DB STOH 22.5/15 5 pullups (RX+ C2B) 3 devil press 1 rope climb 3 min rest 6 min AMRAP 7 hang clean and jerk 50/35 5 toes to bar 3 clusters 50/35 10m HSW (SC 3 wall walks)

Strength Back squats build to 2RM Metcon in teams of two 16 Min AMRAP 2-4-6-8-10-12 etc back squats at 80% of today squat snatch at 80% of 2RM