90 DL @60kg
45 burpees
90 FS @ 60kg
45 burpees
90 push Press @ 60kg
45 burpees
Remaining time C&J

Strength:

Shoulder Press - 10x135, 8x155 (hard...shoulders sore)
Bent Rows - 10x155, 10x175, 10x195, 10x205

Metcon:

4 Rnds: 25 Box Jumps (24"), 25 Games Push ups, 25 K2E, 25 Back Ext

Time - 23:40

Primer
Pallof squat
SA KB Deadbug
Side plank
Stationary Crawl

Double KB circuit
Suitcase Deadlift
Clean
Frontsquat
Push press

Row Down Show Down
Rower
Inverted Row
TRX row
DB Row

3 rounds:
Run 460 Meter
10 power cleans
10 Box Jumps
10 push press

AMRAP 5 min

Double-unders*

• 3 Wall walks every time you break a set after 10 reps.

---

Post highest score.

Clean Pull, 3x3

For time:
Three rounds of:
50 Double Unders
12 Hang Squat Cleans (155/105 lbs)
9 Strict Handstand Push-Ups to 4″/2″ Deficit

Immediately followed by. . .

100/70 Calorie Row

Please post 2 separate scores:
Score 1: Time for three rounds
Score 2: Total time for both portions.

Swimming for 60 min

Breaststroke & freestyle

Every 90 seconds, for 9 minutes (6 sets):
2″ Deficit Deadlift to Knees x 2 reps

Build up 2 heavy 1 rep snatch
+
E2M for 12min
1: Romanian Deadlift x 6-8 reps @ 3030
2: Stationary Dips x 10-15 reps @ 1111
+
3rft:
500 Meter Row
15 Push-ups
25 RKB Swings