Weightlifting
5 Reps every 3:00 for 12 Minutes:
Shoulder Press
AHAP

Metcon
AMRAP 15 Minutes:
50′ Farmer’s Carry
55/35lbs DBs
50 Double Unders
10 DB Push Press

Weightlifting
Hang Clean and Jerk (1-1-1-1-1-1)
Clean from above the knee (Low Hang) + Jerk

Metcon
AMRAP 5 Minutes x 3:
20/12 Calories on Bike OR Rower
10 Squat Cleans 155/105lbs
Max Calories on Bike OR Rower in remaining time
Rest 3:00

Metcon
6x400m Run
60s Rest

Weightlifting
Back Squat (4-4-4-4)
@70%

Metcon
4 Rounds:
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Weightlifting
Deadlift (1-1-1-1-1)
@75-80%

Metcon
Partner Row:
40/30 Calories x 5

One Partner works while the other Rests.

Weightlifting
Back Squat (4-4-4-4)
@60%

Metcon
AMRAP 20 Minutes:
6 Power Cleans 195/125lbs
3 Rope Climbs
Run 800m

Filthy Fifty
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Weightlifting
Every 2 Minutes for 12 Minutes:
Hang Snatch (above knee)
1 Rep @ 90%+
Heavier than last week.

Metcon
3 Rounds:
15 HSPU
21 DB Snatch 55/35lbs
Row 500m

Gymnastics
3x30s Hollow Holds
3x30s Super Man Holds
3×10 Ring Swings
3x20s Ring Support Holds
3x30s Handstand Hold Facing Wall
3×10 Tuck-up Handstand

Rest 30 seconds between sets

Flexiblity
2 sets
1:00 min each
Straddle Split
Right Leg Split
Left Leg Split
Inverted Shoulder Stretch

Weightlifting
Back Squat (4-4-4-4)
@90%

Metcon
3 Rounds:
6 Deadlifts 275/185lbs
1 Legless Rope Climbs
20 Sit Ups