20 minute AMRAP

5 Pull Up
10 Push Up
15 Air Squat

Weak on the pushups...

5 Rounds for time:
10 Power Cleans (135#/95#)
10 Burpees

20 minute AMRAP

5 Pull Up
10 Push Up
15 Air Squat

3 RFT

Row 300 meters
20 Wallball shots, 20/14# ball
10 Pull-ups

#MetCon | 20’ AMRAP of:

• 5 incline plyo push-ups (60 cm)
• 10 box jumps (60/40 cm)
• 10 plate overhead squats (20/10 kg)
• 20 mountain climbers
• 15 plyo tuck jumps
• 30 sit-ups
• 20 alternating DB snatches (12/8 kg)
• 40 single unders

Pre workout
10x1 deadlift 325#
For time;

800m run
400m run backwards
800m run

400m run backwards

7 minute AMRAP:

-Burpees

#Strength
3 @ RPE 9 ; 1/2 load drop (-20%) of:

• BB pin press (mid range pins)

5 rounds of "Suicides" (20 second all out sprints)

5x Barbell Complex consisting off

Deadlift
Hang Clean
Front Squat
Push Press

95#-115#-115#-115#-115# (broken sets)

5 Rounds of:
12 KB swing at 50#
12 butterfly situps

04:11

5 rounds for time
400 metres run
15 oh squats