260623 Tuesday

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

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

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