50-40-30-20-10
Double unders
sit ups

Power Clean 1 RM

EMOM 10′
3 hang squat clean clean

MetCon
21/15/9

Power clean 60/40kg
burpees
toes to bar

EMOM 10' PRESS

METCON
7 minutes AMRAP:

7 Deadlift with 65 Kgs / 145 lbs
Sprinting 20 meters
12 Pistol
15 Double under
Sprinting 20 meters

20 Minute AMRAP

5 Pullups
10 Pushups
15 Air Squats

Ring Dips - 5 reps
Renegade Rows - 5 reps
3 rounds

Main Effort:
30w/30h/30 r x 4 of the circuit
1) Deadlift/ hold the top of the deadlift
2) Curtis P/ overhead lockout
3) Ring pushup/ plank hold
4) Wall Ball/ Wall sit
*4 rounds straight through

Back Squat (5,5,5,3,3)
113, 123, 133, 143, 153

Planche Pushups (5x10)

Hang Power Clean (5x3)
83, 83, 83

Rubber Band Pushups (3x15)

Pull Ups (3x15)

Zercher Good Mornings (30)

Med Ball Situps (30)

Back Squat (5,5,5,3,3)
123, 133, 143, 153, 163

Dumbbell Pushups (5x10)

Weighted Chinips (7x5)

Deadlifts (3x10)
123, 123, 123

Bulgarian Split Squad (3x10)

GHD Up & Down (25 each)

Weighted Walking Lunges

3 rounds of: 1 suicide sprint, 8 push press @ 1/3 BW, 12 situps (x 3)

(used 1 45# DB for push press)

For Time:
25 Burpees
400m Med Ball Run (10/14)
25 Weighted pull-ups w/Dumbbell (20/15)
400m Med Ball Run (10/14)
25 Handstand push-ups
400m Med Ball Run (10/14)
25 Chest-to-bar pull-ups
400m Med Ball Run (10/14)
25 Burpees

*Post times.

29:53 (Box/Red/10#Dumbbell)