Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8-12 kbs
8-12 dips
8 goodmornings

Power (16) 1 or 2
bench/strict 3x8
box squat 3x4
sumo deadlift 3x2

Metcon(13)
4rds
20 oh walking lunge 45/25
20 double unders/60 single unders

Metcon-comp(13)
2000m row
25 def hspu 45# plates

Finisher
50 ttp
stretch and roll

BS: 4x6

Complete as many rounds as possible in 5 minutes of:
60/40 kg Power snatch, 6 reps
8 Burpees, jumping over the barbell

Every minute for 10 minutes perform 4 power snatches.

Post loads used for each round.

A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Every 90 seconds, for 12 minutes (8 sets
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

B.
In teams of two, alternate sets to complete four each of:
15 Burpees
400 Meter Run

For time:

10 OHS 80/55kg
20 DU
3 ring MU
15 OHS 70/50kg
20 DU
6 ring MU
20 OHS 60/40kg
20 DU
9 ring MU
25 OHS 50/35kg
20 DU
12 ring MU

#Strength
max, 2 kg ramping, of:

• BB snatch grip high pull

#Strength
max, 2 kg ramping, of:

• BB snatch balance

#Strength
max, 2 kg ramping, of:

• BB clean grip high pull

3 rounds:
Max rep:
Strictict pull ups
Ring dips