Men - 135# C & J 52 reps
Ladies - 85# C & J 59 reps

25 Power Snatches
25 C2B Pull ups/Pullups/Ring Rows
25 Overhead Squats
25 C2B Pull ups/Pullups/Ring Rows
25 Thrusters
25 C2B Pull ups/Pullups/Ring Rows

#Strength | 5-5-5-5-5 reps of:

• KB/DB snatch

#MetCon | 10’ AMRAP of:

• +2 burpees
• +4 sit-ups

#MetCon | 1 round for time of:

• 150 med ball cleans / plank holds

[time cap: 15']

#Metcon | 10 to 1 reps for time of:

• DB/BB thruster (BB 10-20 kg/DB 1-2 kg)
• burpee

5 RFT

• 1 rope climb
• 3 squat clean
• 6 burpees
• 9 box jump

Wednesday
Focus: Box Squat 5x5 at 65% of 1 RM Back Squat

MetCon:
6 minute AMRAP:
10 Weighted sit ups 35/25
10 Back Extensions

Rest 2 minutes

4 Minute AMRAP:
5 Box Jumps
10 Mountain Climbers

Rest 2 minutes

Repeat Entire Cycle

, 3x70%, 3x80%, 3x90%+

even 12 Wallball shots in 30"
odd 8 SDHP in 30"

3min:
10x Overhead Presses
10x Sit Ups

1 min rest

3min:
10x Kettlebell Swing
10x Kettlebell Russian Twist

1min rest

3min:
10x Burpees
10x Hanging Knee Raises