4 rounds for time;
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges @60/42.5kg (total steps)
30 Russian KBS @32/24kg

• Option: Replace PC with 10 Deadlifts
• 20:00 Time Cap

As long as you can go:

• 1st min: 2 Burpees 1 Wall Ball
• 2nd min: 2 Burpees 2 Wall balls
• 3rd min: 2 Burpees 3 Wall balls etc..

2 rounds
1:00 single unders
10m inch worm
10m walking lunges
10+10 single leg hip bridge
10 dynamic squat strech
10 barbell muscle cleans

14 Min AMRAP;
10 Front Squats 60/40kg
15 DB floor press 2x22.5/15kg
5 strict pull ups

3 rounds
15+15 bicep curls
10+10 courtesy lunges
8-12 ring push ups (feet on the wall ball, not in the ground) OR DB Soldier bench press
rest 2 min bwn

Power snatch 2 rep max in 20min

Metcon (time)

For time 50-40-30-20-10 reps of:
Calories bike
Box jumps 24/20”
Lunge steps, alt. legs

Timecap: 30 minutes.

5 roudns for time:
10 wallball
5 Hand-Release Pushup

Tempo front squat

3 x 10, slow down, fast up, 60 % of 1 RM

Snatch, 5 x 1 x 85 %