21-15-9
Pull-ups (chest to bar)
Burpees

Weighted dip 5-4-3

12 Rounds partner YGIG

800 m run
40 sit-ups
100 reps rope jump single under (or 50 du)
1 min rest

• Share all half with your partner. Etc run 200-200-200-200

22 minute AMRAP

200 m run
10 alt KB snatch 53/35
10 Burpee to bar tap (Burpee then jump and tap bar, height at least 6 inches higher than fingertips)
10 Reverse Burpee tuck jump (scale by using hands for assistance getting up)
400 m run
10 alt KB swing 53/35
20 single arm walking lunges with KB overhead
(10 right arm, then 10 left arm)

400m row
2 rounds
10 ring rows
10 kB deadlift
20 bear crawls

Deadlift -
5 @ 40%
5 @ 50%
5 @ 60%

Metcon
21’ AMRAP
7 pull-ups
14 push-ups
21 double-unders

Frosty one

3rfq

12 romanian deadlift 60kg
0:45 hollow hold
0:45 side to side leg lifts

Front Squat - 5-1-10-1-15-1
Went 225-275-205-285-185-315 (fail)

Metcon:
5 Rounds:
5 Overhead Squats (135#)
10 Toe 2 Bar
15 Bar Facing Burpees
20 Double Unders

Find your 3 RM front squat of the day

After that, do

3 x 7 reps with 60 % of your 3 RM

Practise bridge holds