Skill
Rope Climb (3)

Metcon
AMRAP 16 Minutes:
1 Rope Climb
8 Power Snatch 115/75
1 Rope Climb
12 Box Jump Overs 24/20″

Weightlifting
Snatch (1)

Metcon
15-12-9-6-3 Reps of:
Toes to Bar
Thrusters 95/65lbs
Kipping HSPU

5k Row
Max Effort 5k Row

Weightlifting
Clean and Jerk (1)
Shoot for a new 1 Rep Max
Compare to 9/14

Mini-Pennies
6 Squat Cleans 165/110
9 CTB Pull Ups
Run 200m
6 Squat Cleans 165/110
9 CTB Pull Ups
Run 200m
6 Squat Cleans 165/110
9 CTB Pull Ups
Run 200m
6 Squat Cleans 165/110
9 Chest to Bar Pull Ups

Weightlifting
Back Squat (1×1)
Find a new 1RM. Shoot for 5lbs more than your last max.

Metcon
3 Rounds:
15 Lateral Bar Burpees
30 Wallballs 20/14lbs
Compare to 9/15.

Weightlifting

Push Press (1)
Work up to a 1 Rep Max.

Metcon (Time)

For Time:
Row 500m
Run 400m
100 Double Unders
Compare to 09/16/15

Weightlifting

Push Press (4×3)
85-90%

Metcon (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Cleans, 75# / 45#
30 Burpees to a 6″ target
30 Cleans, 135# / 75#
20 Burpess to a 6″ target
30 Cleans, 165# / 100#
10 Burpees to a 6″ target
AMRAP Cleans 210# / 120#

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Skill
Power Snatch (3×5)
Touch and Go
Light Weight

Metcon
AMRAP 30:00:
Run 400m
7 Power Snatches 115/75
Partners switch each round

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3x30s Hollow Holds
3x30s Superman Holds
3x30s Front Scale
3x30s Side Scale
3x30s V-Sit Drill
3×10 V-Ups

Metcon
For Time:
800m Run
60s Rest

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Weightlifting
Clean and Jerk (10×1)
@80-90%

Grace
For Time:
30 Clean and Jerks, 135# / 95#