Metcon (time)

With partner 5 rounds (each) for time of:

P1)
25/20 Calories bike erg

P2)
8 DB Snatch, alt. arms
10m OH walking lunge, L
8 DB Snatch, alt. arms
10m OH walking lunge, R

Timecap: 25 minutes

AMRAP in 10 minutes:
7 clean and jerks 40kg
7 pistol squats, right leg
7 OHS 40kg
7 pistol squats, left leg

In teams of 2:

10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat clean to thruster 60/40kg.
250/200m row after each set.

You go, I go. Timecap is 36 minutes.

Snatch 8 sets of 4.
One set every 2:00. Choose a challenging weight

With partner:
4 rounds for time: 400m run
You go, I go.

Accessory:
4 rounds of:
8-12 1-legged deadlift (with DB's)
3-5 High box jumps  

Strength (load)

Deadlift 5-5-5-5-5

Accessory:

A) 5 sets of
15 Reverse hyper
10-15 GHR

90-120s rest between sets.
Scale ghr to hamstring curl on a bench if needed.

B ) 50-100 weighted sit-ups. Split anyhow.

25 minutes for quality:
5 Hang snatch
10 Box jumps 30/24”
15 Calories row

*Choose a challenging weight for the snatches and a high box for box jumps.

6 rounds of:
1 min max effort calories row
1 min ME burpee box jumps 24/20”
1 min ME DB Snatch, alt. Arms 30/20kg
1 min rest

7 rounds for time:
3 Deadlifts 150/100kg
6 Weighted pistols, alternating legs. 20/10kg DB.
9 Toes to bar

Timecap: 18 minutes.

Back squat 7 sets of 5. One set every 3:00. As heavy as form allows.