Metcon
AMRAP 25 Minutes:
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU

Weightlifting
Back Squat (3-3-3-3-3)
Work up to a heavy single around 90% then 5×3 @ 82.5%

Metcon
AMRAP 15 Minutes:
Run 200m
15 Pull Ups
Rest :30

Weightlifting
Push Press (4×3)
@ 85%

Metcon
AMRAP 12 Minutes:
5 Deadlifts 225/155lbs
10 Bar Facing Burpees
40 Double Unders

Weightlifting
Power Clean (4×1)
Clean Pull (4×1)
Clean Deadlift (4X1)

Metcon
AMRAP 4 Minutes x 3
Rest 2:00

24 Wallballs 20/14lbs
12 Toes to Bar
18 Wallballs
9 Toes to Bar
12 Wallballs
6 Toes to Bar

Weightlifting
Snatch (7×1)
@ 80-90%

Metcon
12 Rounds with a Partner:
Row 250/200m
15 Push Ups

Gymnastics
EMOM 12 Min:
ODD: 6 Strict Chin-Ups
EVEN: 5 Planche Push-Ups

THEN

EMOM 12 Min:
ODD: 100m Farmer’s Carry (20/12)
EVEN: 60 single-unders

THEN

EMOM 12 Min:
ODD: :20 Plank Hold
EVEN: :20 Superman hold

Weightlifting
Turkish Get Up
Work up to a moderate weight on each arm.

Metcon
EMOM for 24 Minutes:
15 KB Swings 53/35lbs
15 Box Jump Overs 24/20″
15 Sit Ups

Weightlifting
Clean and Jerk (3-3-3-3-3-3)
@70-75%

Metcon
For Time:
9 Calorie Row
9 Thrusters 75/55lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Weightlifting
Power Snatch (4×1)
Snatch Pull (4×1)
Snatch Grip Deadlift (4X1)

Metcon
4 Rounds:
Run 300m
15 Kipping HSPU
Rest 2:00