Back squat:
* 2x7 @ 65-75%
* 2x4 @ 80-85%
* 4x2 @ 90-95%

For time
3 rounds
15 hspu
9 power snatch 40kg
Directly to
3 rounds
15 burpees otb
9 power snatch 40kg

4 ROUNDS

30 s of crunches
5 s rest
30 s of leg raises
5 s rest
30 s of plank
5 s rest
30 s spiderman
5 s rest

Warm Up:
10 Push Ups
I forgot the rest :)

Mobility:
Shoulders on bands
Foam Roller on back and hamstrings
Sit in squat for a minute

MetCon:
15 Minute AMRAP

30 Second Hand Stand Hold
Mat Work (I did Military Crawl, Cartwheels, and Military Crawl)
10 Spiderman Push Ups
10 Ball Slams (20 LBs)
Burpee Broad Jumps (working your way back across the gym … about 3-4)
10 Squat Roll Ups
10 Knees to Elbows
3 Muscle Ups (or 5 attempts/progressions if you don’t have muscle ups … like me)
10 Box Jumps (32”)

Rounds:
2 + round 3 up through 1 knee to elbow

heavy singles

5 clean & jerks @ 60kg
10 ghd sit ups
15 pull ups

30-25-20-15-10
Wallballs @ 14#
Box jumps @ 24"
Toes to bar

10 Man Makers (35/25) (Rx+ 45)
20 Pull-Ups
30 Push-Ups
40 Squats
50 Double Unders
40 Squats
30 Push-ups
20 Pull-Ups
10 Man Makers (35/25) (Rx+ 45)

3 rounds:
- 15 x KB swing
- 50 x double-under

For time:

50 DB Snatches (alt.) 33,5kg
50 Toes-to-bar
50 Burpees
50 Split Jumps