For time
1 round
50 wall ball
10 ctb
Directly to
2 rounds
50 air squat
10 ctb
Directly to
3 rounds
500m air bike
10 ctb

3 x Power Snatch @ 75% of 2RM (65-70% 1RM).
40 x Double Under

6 rounds
P1: 250m row
P2: 250m row
P1: 12 clean & jerks 75/55
P2: 12 clean & jerks 75/55

Teams of 2, 1 partner works while the other rests

15min AMRAP
Walking lunge x20 each leg,
Push press (20kg) x10,
DUBs x30

Still doing back rehab scaled weights

30
20
10

Russian Swings (70/53)
Wall ball 20/15
Burpee box jumps

You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!

5X
200 m run
10 thrusters (75#)
Pull ups

Actual:
200 x 5
Thrusters 7,10,10,10
Pullups 10

Warm up(0:00-10:00)

30 sec Active dive bombers
Active spiderman-jog back

30 sec Downdog w/foot pedal
Active Samson-jog back

30 sec knuckle drags
Cossack squats-jog back

Mobility(10:00-15:00)
1:00 min pigeon per
1:00 min ankle stretch per

Skill/Teach(15:00-25:00)
Row-quick handle return, finish pull at 11 o'clock position

Jump lunge-back knee touch, full extension at the top

Abmat sit up-full range of motion, hands touch by head and toes

Hrpu-chest touch floor, hands release full plank at top

Metcon(18)
AMRAP in 18 minutes

“Jump Ship”

21/15 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand Release Push-ups

Opt(12)
5x5 hip extension
5x5 superman
Tabata single/double under

Finisher
30 band pull aparts
100 bicycles
1 min samson per

Max Back Squat
Max Overhead Strict Press
Max Deadlift

5 Rounds of:

25 kettlebell swings (#53/35)
25 situps
50 DU

40 OHS W/ Med Ball(#10)

40 Wall Ball

40 DU

40 Burpees

40 Pushups

40 Pullups(green band)