5 rounds for time:

12 x SDHP (Rx: 45/30kg)
6 x T2B
12 x Burpee

(Time Cap 12 min)

• 50 Du
• 20 Walking lunge plate overhead 45/25
• 15 Burpee onto a plate

Every minute, on the minute, for 24 minutes:

Minute 1 – 8 T2B + 5 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs 60/50cm
Minute 3 – 10 Push Press 50/35kg

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

15-12-9 of:

Bar Muscle-Ups
Hang Snatch (full squat) 115/75#

Joopa joo

(front rack poor man’s yoke)

5 Rounds:

1 min AMRAP:
*5 KB/DB Thruster
*20 DUs
1min REST between rounds

6 min EMOM
even 3 Strict HSPU
odd 6 Strict pull ups

MetCon # 1 (1 round for time, time cap 20min)

100 DU´s
75 KB-Swing @ 32/24kg
50 Wall Balls
25 Push Ups

5 Burpee penalty for breaking a set!

5 min REST

MetCon # 2 ( 21-15-9)

Deadlift @ 100/70kg
Pull Ups

Hips and Knees