A.
Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds

B.
Three rounds for time of:
20 Kettlebel Swings
15 Pull-Ups
400 Meter Run

Clean 2x3 + 3x2

4-5 Sets of:

A1- 1 -Arm DB Row – 6-8 reps each arm
-rest 60”-
A2- Strict TTB 6-8 reps
-rest 60”-
A3- HS Hold back to the wall – accumulate 1’
-rest 60”-

AMRAP 15’
12 TTB
15 Burpees
20 UB KB Swing @ 24/16 Kg

-Penalty: add 4 burpees the following round

Focus: 5x3 Push Press – First Working Set around 65% 1RM

Metcon: 15 Minute AMRAP
- 200m Run
- 8 s2o 135/95 (L3), 115/75 (L2), 95/65 (L1)
- 8 BB Roll Outs
- 8 Medball Get Ups 20/14 L3 & L2 – Medball sits up L1 using 20/14

Score: 3RM / Rounds + Reps

4 rounds

10-15 air squat
10 kb swing (heavy/-ish)

Focus: Warm Up To Power Clean Weight for EMOM then:
12 Minute EMOM of
- 20 D/U (L3), 10 D/U (L2), 20 Singles (L1)
- 3 Power Cleans (Score will be level and lowest weight used)

Metcon: 5 Rounds For Time
- 10 Burpee Box Jumps 24/20 All Levels
- 10 Alt Arm KB Snatches 55/35 (L3 & L2), L3 Scale as needed
- 10 Pull Ups (Work on butterfly Kipping or regular kipping depending on your progression level)

Score = Focus Level & Wgt / Time

1RM of high hang snatch

Back squat 2-1-2-1-2-1

WOD
for time
50x KB/DB swing
10x sit up
40x KB/DB swing
10x sit up
30x KB/DB swing
10x sit up
20x KB/DB swing
10x sit up
10x KB/DB swing
10x sit up