MetCon
5 x 3 min AMRAP
7 Pushups
5 Burpees
3 Front Squats

record total reps

RX
10 rounds for time of:
8 ground-to-overheads 43/30kg
10 bar-facing burpees

Time cap: 15 min

SCALED
10 rounds for time of:
8 ground-to-overheads 30/20kg
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 min

AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

2.5 mile run

Warm-Up 3-rounds
500m row
2-3 MU
5 T2B

STR
20min OHS
find 3 rep & 1 rep max

AMRAP 15min
15m Sledge push
15m Sledge rope pull
20 Step-Squats with front rack
10 Burbee over bar

day 5, 6x2 @ 80%

2 sets
21-15-9 KB FRONT SQUAT
15-12-9 HSPU
1:1 REST

5 x Clean & Jerk 2+1

3 Cindy Back. Cindy backwards x 3. 20 minutes of 45/30/15, 20 minutes of 30/20/10 then 20 minutes of 15/10/5. Absolute killer. Done 6 rounds, 7 rounds and 18 rounds plus squats and press ups, 1615 reps.

5 ROUNDS
-10 Hang Power Cleans
-15 Butterfly Sit-ups
-10 Box Jumps 24"/20"