15 Power clean
15 push jerk
12 PC
12 Pj
9 PC
9PJ

1. Warm up: 100 cal Row. First 80 calories 80%, last 20 95%
2. OLY: Squat Clean 5 x3 Drop and reset each rep. 80%
3. Met-Con: AMRAP 8 min 25 cal row, 40 box jump overs
4. Interval: AMRAP 15 min 7 PC @ 95, 14 T2B

1. Warm Up: 7 Smooth rounds of Cindy (5 Pull up, 10 Push up, 15 Squat)
2. OLY: Push Jerk 3 x 3 (1 moderate, 1 heavy, last in between)
3. Met-Con: AMRAP 7 min: 80 DU, 40 Goblet squats, 20 push jerk
4. Interval: 3 Rounds of 750 m row, assault bike 1 mile, rest 3 minutes

EC: 20 alt DB snatch, 40 GHD, 15 alt DB snatch, 30 GHD, 10 alt DB snatch, 20 GHD

1. Warm Up: AMRAP 3 min 10 FS #125/95, 10 BFBs
2. OLY: EMOM 1 Squat Clean and Jerk @ 80%
3. Met-Con: For Time 100 WB 50 kipping HSPU 25 FS #205/135
4. Recovery: 20 min row at conversational pace

1. Strength BS 4x4 80% Rest 2 min between sets
2. Primer Row 500 m 25 empty bar thrusters 15 pull ups
3. Met-Con AMRAP 20 min Run 400 m 21 Power snatch 95/65 21 burpee to 6" target
4. Interval 5 rft: 12 dl #155/105, 9 HPC, 6 PJ REST 1 MIN between rounds

1. Warm Up AMRAP 3 min 5 HPC 135/95 10 assault bike calories
2. OLY Squat Snatch 5 x 3. Drop and reset each rep. 80%
3. Met-Con: Diane 21-15-9 DL 225/155 HSPU
4. Interval: 3 rounds Row 500 m 100 DU Rest 2 min

1. Warm Up
   50 WB
   50 GHD sit up

2. Strength
   BS 8 x 2- fast pace

3. Met- Con
   5 Rounds of Row 1 K, rest 3 min

4. interval 21-15-9
   Push up, ring dip, HSPU

Warm Up: 5 min squat holds and 500 m row
Strength: BS 5x3
Metcon: 21-15-9 Clean and Jerk, Row cals
Interval: AMRAP 20
Row 100 m, 10 Kipping HSPU
Row 200 m, 10 kipping HSPU
Row 300 m, 10 kipping HSPU...

Warm up: 3 Rounds
21 KBS
15 Push ups

OLY: 6 x 2 Snatch

Met-Con
AMRAP 10 min
20 wallball
200 m row

Interval:
3 rounds 15 DL, 15 lateral burpees

Warm up: amrap 5 min
10ghd, 10 goblet, 100 cal row
Oly: emom 10 min
Squat clean and jerk @80%
Metcon:
50 kbs
50 BJ
50 cal row
25 kbs
25 BJ
25 cal row