Metcon
For time
30-20-10 reps of :
Double DB/KB Front rack Lunge walking steps @12-16/20-24kg's
Toes to bars / Knees to elbows

Only 1 time this metcon, time target is under 8 min and cap 12 mins.
Try to go unbroken on lunges and toes to bars should be done in smart sets so you woudn't hit the wall too early. Make smart plan and keep short breaks bwn them if need to!

AMRAP 32:00 in teams of 2:
32 Box jump + squat
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)
32 Calorie Bike/Row/Ski

Goal: 2+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

For time:
200 double unders
20 Ring / Bar MU or Burpee C2B Pull ups
rest 1:1
150 air squats
10 rope climbs

you can perform those reps anyhow. For example 10 rounds of 20 du + 2 mu/burpee mu's
and 5 rounds 30 air squats + 2 rope climbs
time target on each metcon is 6-8 minutes, cap 10 minutes.
Score is total time of both parts.

Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 15sec x 10 sets
1 power snatch + 2 squat snatches @70-75% of 1rm

we want to lift fast singles on snatches.

Every 2 min for 6 minutes ( 3sets)
Snatch Pulls x 3 reps @90,95,100% of 1rm

Focus on snatch pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

For time
15-12-9 reps
DB/KB Front Squats@12-16kg's / 20-24kg's
Calories Air bike (ladies calories 12-9-6)
rest 1:1
15-12-9 reps
Calories Air bike (ladies calories 12-9-6)
Burpee over DB/KB's
rest 1:1
15-12-9 reps
Burpee over DB/KB's
DB/KB Front Squats@12-16kg's / 20-24kg's

Time target on each part 4-5 minutes, cap 7 minutes.
Scale the reps for 12-9-6 to get metcons on that target time area.
Goal on workout is to be able keep squat unbroken and bike mod/fast. Remember to keep core tight on squat and keep steady pace on burpees, push on them a bit harder that you think you can.

5min machines, nose breathing only

Accumulate 3min of hanging

Optional Accessory
GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 20-30sec L-Hang
2) 20-30sec Ring Support
3) 20-30sec Wall Facing Plate Step-Ups

RPE 3 to 4

2 rounds:
250m Row
5 Vertical Jump
30sec Passive Hang

5min Row/IAirbike with nose breathing only

5-10 Down Dog to Cobra video

3 rounds:
5+5 Single DB Up&Down
1+1 Single Arm DB Press+Push Press+ Push Jerk +Split Jerk + Windmill
10 Hollow Rock

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5-10 Down Dog to Cobra video + 10 Squat Jump video