Four sets of three kettlebell C&J's. Mark the weight of a single KB.

20 min AMRAP
200m run (sub 250m row)
5 pull ups (Sub jumping pull ups)
10 push press 95/65
15 deadlifts 95/65

• weight should be light on the barbell. Should aim for unbroken reps for most rounds.

Strength:
4 sets
8 strict ring dip
1 legless rope climb
( scaling : negative legless, box , floor)

2 mins rest after each round

Strength:
super set
4 rounds
10 front squat with pause (2-3 sec)
8 seated box jump

Core:
3 rounds
10 hollow rocks,
10 v-ups,
10sec tuck hold,
10 alt v-ups,
rest 1 min between rounds,
perform the movements as one big set

"The Ghost" ( 24 mins )

6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments

Row- 200m
Box Jumps- 20 reps
Push Press- 20reps

4 x 8

METCON
AMRAP 20:00
30 Wall balls (20, 14)
20 USA swing (70, 53)
10 Bar Muscle-ups
20 Goblet Squats (70, 53)
30 Calorie Bike Erg / Row / Ski (20 cals Assault Bike)

EXTRA CREDIT
10-20 Minutes of "easy" recovery work i.e.
- Bike
- Row
- Jog
- Ski Erg
- Light Sledpull

5 sets: 1 Power snatch+ 2OHS
Back squat 5x5

Fitness For time:
15-12-9
power snatch
400m or 300m run after each set of snatch