In 7 minutes, complete as many reps as possible of:
Ground-to-Overhead @ 45kg/30kg
Rest 2 minutes, then:-
In 7 minutes, complete as many rounds as possible of:
25 Double Unders
10 Knees-to-Elbows
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg. KTEs with Toes-to-Bar.

Result: 30 Reps (50KG Bar), 3Rounds (KTE, Skipsx3)

20 Minute AMRAP

5 Pullups
10 Pushups
15 Air Squats

Metcon:

5 Rnds: 5 Deadlifts (315lbs), 30 DUs, 5 Hang Cleans (185lbs), 30 DUs

Time: 19:40

Eight rounds for max reps of:
50# Hang power clean, 20 seconds
Rest 10 seconds
50# Push press, 20 seconds
Rest 10 seconds

Total PC: 53
Total PP: 52

Power Clean:
1-1-1-1-1-1-1

A1. Weighted DB Lunges, 8-10 reps/leg (70lbs)

Rest 60 sec.

A2. Chin-over-bar Hold, 30 sec.

Rest 60 sec.

3 Sets

B.

15 KB Swings (40lbs)

10 Box Jumps (w/ step down) (20'' box)

AMRAP in 3 min.

Rest 1 min.

Repeat for a total of 3 rounds.

Choose 1 of the following:
1000 swings - 45:45
1000 double unders
750 air squats
500 pushups
500 situps - 42:45 + 20 tractor tire flips...
300 wall ball
300 burpees 47:07
100 Curtis Ps

You have 50 minutes to complete as many reps as possible. You determine your pacing/rep plan. As always, your fitness level will determine your realistic goal.

Front Squat 3 Rep Max:
- 65 lbs
- 85 lbs
- 105 lbs
- 125 lbs
- 145 lbs

AMRAP 15 minutes
- 10 Wall Ball: 20 lbs
- 8 Pull Ups: no band
- 6 Ring Dips: blue band

3 Rounds:
12 Muscle Ups (Progression)
75 Air Squats

3 rounds of the following:

• 20 toes to bar
• 20 x 20kg kettlebell swings'
• 10 burpees