Weightlifting
Squat Clean (1-1-1-1-1-1-1)
@ 80-90%

Metcon
AMRAP 15 Minutes:
Bike 1/.8k or Row 400/300m
20 DB Snatch 55/35lbs
10 Toes to Bar

Gymnastics
4 Rounds:
:30 On/:30 Off
Hip Extensions
KB Waiters Carry
Peg Board Leg Raises
Hollow Holds
Handstand Holds

Weightlifting
Push Press (4-4-4-4)
@ 80%

Metcon
AMRAP 4 Minutes x 3
7 Overhead Squats 95/65lbs
21 Double Unders
Rest 2:00

Metcon
5 Rounds:
6 Deadlifts 275/185lbs
Run 400m
6 Bar Muscle Ups
Run 400m

Weightlifting
Snatch (3-3-3-3-3-3)
70-75%

Metcon
For Time:
15 Back Squats 185/125lbs
7 Bar Facing Burpees
12 Back Squats
7 Bar Facing Burpees
9 Back Squats
7 Bar Facing Burpees
6 Back Squats
7 Bar Facing Burpees
3 Back Squats
7 Bar Facing Burpees

Weightlifting
Front Squat (1RM)
Work up to a 1RM

Metcon
For Time:
40 Burpee Box Jump Overs 24/20″
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

Weightlifting
Clean and Jerk (1RM)

Metcon
6 Rounds w/ a partner:
50m Farmer’s Carry 55/35lbs per hand
Row 500m

Metcon
For Time:
200 ABMAT Situps

EMOM 15 Double Unders
OR
25 Fast Singles

Weightlifting
Push Press (1RM)

Metcon
Every 3 Minutes until failure:
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups
Rest remainder

Increase Pull Up reps by 3 each interval

Weightlifting
Back Squat (3RM)
Take 10 minutes to work up to a 3RM.

Metcon
For Time:
21 Calorie Row
9/6 Muscle Ups
15 Calore Row
7/5 Muscle Ups
9 Calories Row
5/4 Muscle Ups