1. Front Squat

• 8x3@70%

2. Snatch

• 60% 3
• 65% 3
• 70% 3
• 75% 3×3

3. Conditioning

AMRAP 5 Mins

• 3 Squat Snatch (60kg)
• 3 Muscle up

Rest 5 Mins

AMRAP 5 Mins

• 5 Thrusters (60kg)
• 5 Pull Ups

Rest 5 Mins

AMRAP 5 Mins

• 7 Power Cleans (60kg)
• 7 Burpees

Rest 5 Mins

AMRAP 5 Mins

• 9 Deadlift (100kg)
• 9 Push Ups

7 minute AMRAP
10 push ups
20 lunges
30 double unders

2 mins rest

7 minute AMRAP
5 burpee box jumps
10 DB push press
15 sit ups

2 min rest

7 minute AMRAP
15 air squats
10 KB swings
5 pull ups

Day one of a challenge, using 50 minutes a day.
3 rounds of 28 squats, 21 burpees and 14 pull ups. After each transition, do rep for break burpees. After 3 rounds, do 7 112lb thrusters. Do three rounds of this, with burpees always increasing by 1.
Today, 28,1,21,2,13,3,28,4,21,5,14,6,28,7,21,8,14,9,7,28,10,21,11,14,12,28,13,21,14,14,15,28,16,21,17,14,18,7,28,19,21,20,14.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Metcon/Metcon-comp(12)
tabata 8x20/10
jing jang
push press 75/55
ghd/ttp

Finisher
stretch/roll
60 rtw

1/ Bench Press

• 3x5 60%
• 3x3 70%
• 3 heavy Single

2/ Deadlifts

• 3x5 70%
• 3x3 80%
• 3 heavy Single

3/ Bar Dips

• 5x5 Dips

4/ Cap Time 20''

• 10 HSPU
• 20 Pistols
• 30 Pullups
• 15 HSPU
• 30 Pistols
• 45 Pullups
• 20 HSPU
• 40 Pistols
• 60 Pullups
• 25 HSPU
• 50 Pistols
• 75 Pullups
• 30 HSPU
• 60 Pistols
• 90 Pullups

day 6, 6x5 @ 80%

day 7, 6x2 @ 80%

10 min bike then
4 rounds
5 min run
10 push ups
10 ttb
10 box jumps
10 kb swing
10 superman
10 shoulder press
10 batman sit ups

10 rounds:
@25/40kg

12 deadlift
9 hang power clean
6 push jerk

800m Run
10 Rope Climb
24 Thrusters
600m Run
8 Rope Climb
21 Thrusters
400m Run
6 Rope Climb
18 Thrusters
200m Run
4 Rope Climb
15 Thrusters