21-15-9
snatch @40/25
single leg squat
push up
rest 3min
9-15-21
pull up
burpee
toes to bar

For time:

• 1-mile run
• 100 push-ups
• 100-meter bear crawl
• 1-mile run
• 100-meter bear crawl
• 100 push-ups
• 1-mile run

A. Teams of 3, Complete AMRAP 7:
30 Back Squats, 155/105
30 Back Squats, 205/145
AMRAP Back Squat in remaining time at 245/165
divide the work amongst your teammates as you see fit

3 minute rest

B. Teams of 3, Complete AMRAP 7:
30 Push Press, 135/95
30 Push Press, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk.
divide the work amongst your teammates as you see fit

3 minute rest

C. Teams of 3, Complete AMRAP 7:
30 Power Cleans, 135/95
30 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135
divide the work amongst your teammates as you see fit

Focus: Bench, take 10 minutes to get to 70% 1RM then

4x6 @ 70% - 75% of 1RM

Metcon: 15 Minute AMRAP
15 Pull Ups L3, L2 Mod Pull Ups, L1 Ring Rows
20 Push Ups, L2 & L3 mod from knees
30 Abmat Sit Ups (all levels)

Score = Rounds & Reps

Core:
5 rounds:

-10x hollow rocks

-20 second hollow hold

-Rest 60 seconds

then
back squat 3-3-3-3-3

rest5'

EMOM 10 MINS
7 Back squats 65% + 1 broad jump

For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps
Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
Post time to comments:

Start up(14)
stretch 4 mins

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

3rds
8 decline push ups
8 bent over row
10 v-ups

Power(16)
floor/strict press 6x2
halting dead 6x1
box squat 6x2

Metcon(13)
4rds
12 wallballs 20/14
12 abmat sit-ups
12 hrpu

Metcon-comp(13)
4rds
12 wallball (12ft) 20/14
12 ghdsu
2 legless rope climbs

Finisher
2 min plank
Stretch and roll

00:00-06:00
Rowing 9x20sec ON/20sec OFF

08:00-12:00
Shuttle Run 8x20sec ON/10sec OFF

14:00-20:00
Rowing 8x30sec ON/15sec OFF

22:00-26:00
Burpees 8x15sec ON/15sec OFF

28:00-36:00
Rowing 8x45sec ON/15sec OFF

38:00-42:00
Double Unders 8x15sec ON/15sec OFF

30 hang power clean
30 push ups HR
30 sit ups
30 power clean
30 push ups HR
30 sit ups

A:
C&J bygg upp till en tung 1a
B:
Front squat: 3-3-3-3-3 (bygg upp till tung 3:a)
+
AMRAP 12:
15 Calorie Row
12 box jump overs
9 Clean and Jerks 61/40
C:-