8 rounds of:
Run 400m
Rest 90 seconds.

Post total time not including the eight rest

100 Swings KB 24/16
80 Air squats
60 Deadlifts 80/50
40 OH alternating lunges KB 24/16
20 HSPU
40 Box jumps 60/50
60 DL 80/50
80 Air squats
100 Swings KB 24/16

A. Hang Power Clean 5 x 3

B. Speed Squat 3
DB Vertical Jumps
Repeat 4 times

C. Speed Reverse Lunge 3 each side
Cycle Jumps 2 each side
Repeat 4 times

Metcon 5 rounds
7 DL 50% max
200 m run
1 min rest

5 rounds for time

A. Single Arm DB Snatch 4 x 3 each

B. Bench Press 1 1/4 act lower– 6
Face Pulls – 10
Repeat 4 times

C. Chin Ups 6
Behind the neck Press 12
Repeat 4 times

D. DB Bench Press – 6 each side
DB Row – 6 each side
Repeat 3 times

Metcon: 5 rounds for time
10 box jumps
7 burpees
5 pull ups

Aamucardio: Row 2 x 3000 / 150sec rest

Warm-up
5mins

10 banded thrusters
10/7 cals
Push Jerk (1rm)
Metcon (Time)
10min cap

3 rounds

24/17 cals
21 wallballs Rx20/14
15 burpees

     5mins rest bt <a href='/journal/movements/1799'>metcon</a>s

Metcon (Time)
10min cap

45 thrusters Rx 95/65
45 lbob

Four sets of:
Row 300/250 meters
8 Box Jumps (30″/24″)(step down – no bounding)
8 Chest-to-Bar Pull-Ups
Rest 60 seconds
Row 300/250 meters
30 Double Unders
8 Toes-to-Bar
Rest 60 seconds

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

5 rounds, no time

7 Bench press @55-65% 2rm
20sec rest
3 deadlift 70-80% 2rm
Rest as needed.