#MetCon | 10’ AMRAP of:

• 50 cals row
• 40 kneelings
• 30 wall balls (9 kg)
• 20 double unders

• 10 handstand push-ups
  + max reps of:

• pull-ups

100 dumbbell jerks/clean
100 box pushups
100 squat pulls with weight

#MetCon | 7’ EMOM of:

##kettlebell complex (24/16 kg):

• 3 squat cleans
• 6 goblet squats
• 9 american swings

+ max reps of:

• double unders

EMOM 15
Min 1: 7 Strict Pull Up
Min2: 10 Banded Good Morning
Min3: 3 Wall Climb

A) 30 DU
30 BURPEES

B) 12 MINUTES TO COMPLETE
2 SQUAT CLEANS + 1 JERK GO FOR A HEAVY

C) AMRAP 20
30 BOX JUMPS
20 SHOULDER TO OVERHEAD 115#
30 PULLUPS

Warm Up:
Split Hold
Dynamic Kicks
Drop Lunge Kick
Side Plank Kicks - 3-2-1
Sprawl to high knee.
Weighted Punches

Gauntlet 1. SKI > Row > KB Goblet Squat Elevated > Floating Ring March > Shoulder Press > TRX Over benches > Box Side Lunge
RUN INTERMISSION.
Gauntlet 2. Towel MTN Climbers > Opp Foot Crunch > BB Thrusters > SF Bicep Curls > Bench Pistols > Curve > GAV KICKS

5x

7min on/3min off
Go 5k pr pace +7/+10s

Ladder 10-9-8-7-6-5-........ Deadlift

between every set : 5 HSPU

A) 2 RFT
25 BURPEE
15 HANG POWER SNATCH 75#

B) SNATCH
5 SETS OF 3
50% FOR 2 SETS
60% FOR 2 SETS
70% FOR 1 SET
ALL ARE TOUCH AND GO

C) 5 RFT
25 KBS
6 CHEST 2 BAR
20 WALLBALLS

21-15-9 reps for time (cap: 15 min) of:
- HSPU.
- Burpee Pull-ups.
- Kb swing 32/24/16 kgs.