12 Min EMOM
1 clean + 1 front squat
Build up each min from ~60% of clean

Pause Back Squat

5 Sets Of 3. Each Rep 2-3 Sec pause Below Parallette ( Bottom ) @ 55-60%

Go Every 2:30

AMRAP 20:

1 min easyish ergo / shuttle run
15 box jump (step down)
6-12 t2b
3-6 (deficit) kipping hspu

• Steady pace!!!

For time :

6-9-12
Hang Squat Clean @50% OTD BS 2RM
Strict Handstand Push-Ups

TC 10

In 10 minutes

• 3 x super sets of (max L-sit + max 20sec weighted plank), rest as needed

2 x AMRAP 3min:

10 Db snatch
5 box jump over

rest 1min

In 14 minutes Up To 75% Sets Of 2 ( RIR 4+ )

Metcon (time)

Five rounds for time of:
22 Kettlebell swings 32/24kg
22 Box jump 24”/20”
400m run
22 Burpees
22 Wallball shots 20/14lb

Metcon (quality)

For quality & min rest:
3 Rounds of
15 Box jumps 30/20”
15 DB push press, heavy

Accessory:
3 rounds of:
10 DB Bench press
10 DB Renegade row
5/5 Seated 1-arm DB press

Rest 1min between movements.
Choose moderate/heavy weight.

7 rounds for total reps of:
30 Seconds x Double Under
30 Seconds x Power Snatch @ 45/30kg
Rest 1 minute.

Record reps, scaling and other details.