Warm Up: 200m Run, Leg Swings, Wall Hurdles, 10 MB Cleans, 10 MB Thrusters, 30 sec Pigeon Pose, 30 sec KB

Squat Hold

Focus: Clean and Jerk Tech & Warm Up

Metcon: Clean and Jerk
Find your 1 RM

Score: C&J 1RM

Hang power clean 3-3-3-3-3-3-3 reps

Snatch: 6x2

Hang power snatch: 5x3

C.
For max reps:
Bench Press x Max Reps @ 85% of today’s 1-RM

B.
Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)

BS: 3x5 (60%, 65%, 70%)

thirty seconds on thirty seconds off Kettlebells and bodyweight

Partner WOD
8min of:
20 Deadlift 100/70kg
20 Ring Dips

Rest 3min

8min AMRAP of:
20 KB Swings 32/24kg
20 Shuttle run 10m (=20x10m sprint)

Rest 3min

8min AMRAP of:
THRUSTERS 42,5/30kg

Warm Up: 400m Run, Shoulder Mobility work, Hip Mobility Work

 

Metcon: Tabata Something Else

 8 Rounds (20 sec on, 10 sec rest) each of the following:

 Pull Ups

 Push Ups

 V-Ups

 Back Extensions

 

Score: Total Reps