For time 80 cals 60 wallballs 40 pullups 20 sandbag cleans 20 sandbag squats 40 pullups 60 wallballs 80 cals

Weightlifting Hang Snatch Build to 2 rep heavy 5 min emom 1 snatch pull+ 1 hang snatch Metcon 9 min amrap 3-6-9-12-15-18 etc Alt DB hang snatch Pushups 1DB box step over 24/20” 22.5/15

Strength Super set - 5 x 10-15 DB Floor Press Biceps Curls Metcon 4 Rounds 15 KB swings 24/16 20 m Single Arm KB Farmer Carry 25 Abmat Setups 400m run

Strength Deadlifts Build to 3RM DnG 5 sets 1 rep at 100% Metcon 3 rounds for time 500m row 12 deadlifts at body weight 21 box jumps

Weightlifting Power cleans Every 90 sec 2 reps for 5 sets at 70-80% Metcon 5 min amrap 12/8 cal row 8 burpees over the bar 6 hang power cleans 60/40 3 ring muscle ups or 3 strict pullups (6 ring rows) 2 min rest 5 min amrap 12 air squats 8 burpees over the bar 6 STOH 3 ring muscle ups or 3 strict pullups (6 ring rows)

In teams of 2 For time: 50 Box Jumps 24/20in 30 HSPU 10 Power cleans 70/45kg 2 min rest 50 Air Squats 30 TTB 10 Hang squat cleans 70/45kg 2 min rest 50 Alternating Pistols 30 BMU 10 Front Squats 70/45kg 2 min rest 20 Box jumps 20 Air squats 20 Alternating Pistols 15 HSPU 15 TTB 15 BMU 5 Power Cleans 5 Hang Squats Cleans 5 Front Squats

Strength Back Squat 5 reps at 75% 3 reps at 85% amrap at 95% Metcon 6 min amrap 3 Thrusters 60/40 30 DUs 4 mins rest 10 min amrap Cindy 5 pullups 10 pushups 15 squats

Weightlifting Push jerk Build to 3RM 5 sets 1 rep at 100% (pause in the catch) Metcon For time 800m run/row 30 abmat situps 600m run/row 30 abmat ups 400m run/row 30 abmat situps 200m run/row 30 abmat situps

Weightlifting Squat clean Build up to 1 RM 5 min emom 1 rep at 70-80 Metcon For time 20 burpees over the bar 40 deadlifts 60/40 20 burpees over the bar 40 clean 50/35 20 burpees over the bar 40 STOH 40/30 15 min cap

Gymnastics 16 min emom Min 1: 15-30 sec chin over bar hold Min 2: 15-30 sec ring support hold Min 3: 10 roll hollow to arch Min 4: 15-30 sec ring dip hold Metcon 12 min amrap 6 overhead squats 60/40 9 pullups 12 pistols

Weightlifting Snatch pull + snatch Build to max 2+2 at 80% 3+3 at 70% 4+4 at 60% 5+5 at 50% Metcon 1 min on 1 min rest till 50 devil presses 12 goblet squats Max alt devil press 22.5/15 Cap 15 mins

Metcon In teams of 2 12-8-4 Rope climbs 40m HSW after each set 2 mins rest 12-8-4 Sandbag burpee over box 30 toes to bar after each set 2 mins rest 12-8-4 Wall walks 400m synchro run after each set 2 mins rest 12-8-4 Ring muscle ups 20 sandbag squats after each set 60/45 sandbag

Weightlifting Power cleans Build to heavy 2, TNG Emom 5 sets 1 rep at 90% Metcon 12 min emom Min 1: 30-50 DUs Min 2: 10-20 unbroken pullups (RX+ C2B) Min 3: rest Extra work Back squats 3 reps at 70% 3 reps at 80% amrap at 90%

Strength 4 rounds superset 5 strict presses 5-10 strict chest to bar pullups Metcon 3 rounds 90 sec amrap 30 DUs 10 KB SDHP 1 min rest 90 sec amrap 10 burpees 10 goblet squats 1 min rest 90 sec amrap 10 Vups 5+5 KB hang clean and jerk 1 min rest 24/16

Weightlifting Power snatch Build to 2RM drop and go 3 sets 2 reps at 70-80% Metcon 9 min amrap 3-6-9-12-15 etc Hang power snatch 40/30 Burpees over the bar Toes to bar

Strength Deadlifts Build to 2RM 10 sets 1 rep every 30 sec at 80% Metcon Every 3 mins for 5 rounds 20/15 cal row/bike All out

Strength Front squats Build to to 3RM 10 sets 1 rep at 80% Metcon 10-8-6-4-2 Front squats at 50% of today Followed by: 200m run 10 box jump overs

In teams of 2 10 mins amrap 40 cal or 400m synchro run 30 thrusters 40/30 30 pullups 10 mins amrap 40 cal or 400m synchro run 30 C&J 60/40 30 HSPUs 10 mins amrap 40 cal or 400m synchro run 30 front squats 80/55 30 BMU 10 mins amrap 40 cal or 400m synchro run 30 deadlifts 100/70 30 HSW or 9 wallwalks

Weightlifting deadlifts 4 sets 5 reps same weight Metcon 5 rounds Every 3 mins 16 alt DB snatch 8 2DBs box step over 4 2DBs devil presses 22.5/15kg

Strength Strict press 3 sets 6-10 reps Bent over DB flys 3 sets 12-15 reps Metcon For time Buy in: 800m run 4 Rounds: 15 abmat situps 12 KB goblet lunges 24/16 9 hand release push ups Buy out: 800m run