STRENGTH:
5/3/1/10
Hang Squat Clean
Pull Up

15/12/9/6
Squat (your choice)

METCON:
A)
10 min AMRAP
5 x pull-up
10 x push-up
15 x air squat

B)
5 rounds of
Descending reps (10, 8, 6, 4, 2) of: muscle-ups progression
AND
Descending reps (20, 16, 12, 8, 4) of: wall ball

4 min AMRAP
40 Singles
20 Sit-ups
10 Box Jump Overs

Rest 1 mins

3 mins AMRAP
12 Goblet Squats
9 KB High Pulls
6 Diamond Push Ups

Rest 1 mins

2 min AMRAP
1+1 Wall Ball
1+1 KB Swings

Rest 1 mins

1 min AMRAP
Max Rep Burpees

Work all the way through each AMRAP. After the Burpees go back up