Warm up
400 m run

3 rnds cindy

Workout
18 min amrap

15 box jumps

12 press @ 115

9 toes to bar

then:
12 min squat mobility wod

Warm up
400 m run
3 rounds cindy

Stretch
Hip extension 2min each side

Workout
12 min amrap
150 wall balls
90 double unders
30 muscle ups

EMOM
1 front squat
2 front squats
3 front squats
1 front squat
...
*Cycle to failure or 15min cap

250 m
Rest 1min
500 m
Rest 1 min
750 m
Rest 1 min
1000 m

EMOMx10

1 power snatch + 1 snatch @60-65% (touch and go)

3 Rounds for time:

5 Bar Muscle Ups (MU)
30 Sit ups
Sub for the Bar MU is 3 chest to bar pullups and 3 ring dips

#MetCon | for time:

• 100 sumo deadlift high pull (40/30 kg) / 4 lateral burpees EMOM

cap time: 15’

Push jerk 5×3 @ 65% (of best jerk)

3 rounds of:

800m run
30 DB squat cleans 50#
30 Burpees

5 min spinning
30 wallballs
30 sit ups
30 ropejumps
30 pushups
30 squats
30 kettlebell swing
30 kettlebell pullup