For reps..........
Two stations with three movements.........

Station 1:
7 Box jump 24"
7 t2b
14 Alt kb snatches 24kg

Station 2:
7 GHD situps
7 slamballs 12kg
7 kb thrusters 20kg each hand

4 Minutes each station. Perform both stations two times with 1 minute rest between rotations. 19 minutes in total.

Score is total reps

1a. Goblet squat4x 12reps, high speed almost jumping when coming up
1b. TRX push ups 4x 8-10reps

2a. One leg deadlift kettlebell 3x 10reps
2b. TRX tuck knee to elbow 3x 12reps

Finisher 4x10 ab rollers 1min rest

Strength
7 Back Squats E3MOM for 15 minutes (225#)
60%-75%

Metcon
8 minute AMRAP
2 Toes 2 Bar
2 Wall Balls
2 Burpees
444,666,888...

• Five sets of: Weighted Pull-Ups x 2 reps (20kg) Rest 30 seconds

Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

• A. For time: 10 Snatches 42,5 kg 10 Snatches 45 kg 10 Snatches 47,5 kg 10 Snatches 45 kg 10 Snatches 42,5 kg

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
**Time Cap = 25 minutes

Rest 10 minutes, and then…

B.
AMRAP 12'
15 Calories of Rowing
20 Push-Ups
25 Air Squats

https://m.youtube.com/watch?v=71qv-_JZ8Pg

5 rounds for time

• 10 pullups
• 5 deadlifts 60kg
• 5 kb push press each side 20kg
• 10 Lunges (kb in front rack, like goblet)
• 10 dips (Parallel bars - not rings)

Back Squat 3 x 5
-last week of this rep range so make it your best

Focus Clean Complex:
1 Clean +2 Front Squats +3 Thursters

5 sets of whole complex @ 70% 1RM C&J

MetCon 12 min. AMRAP:
- 100 m Run
- 5 Power Cleans (L1- 95/75; L2- 135/95; L3- 185/115)
- 10 Pull-Ups (L1- jumping; L2- pull-ups; L3- C2B)
- 15 Wall Balls (L1/L2- 14/10; L3- 20/14)

Score: Weight / Rounds + Reps

Focus: Sumo Deadlift
1 x 3 @ 80% 1RM DL; then,
2 x 8 @ 65% 1RM DL

MetCon: 10 min. AMRAP:
- 9 Deadlifts (L1- 135/75; L2- 155/95; L3- 185/115)
- 10 Push-Ups (L1- hand-release; L2- HSPU [kipping]; L3- HSPU [strict])
- 15 Box Jumps (L1- step ups; L2- 24/20; L3- 30/24)

Score: Weight / Rounds + Reps

4 rounds of:

15 KB Swings
10 Goblet Squats
5 KB Push Press each arm