3 Minute AMRAP
15 Burpees
15 Air Squats

1 Minute Rest

3 Minute AMRAP
10 HRPU
10 Toes 2 Bar (or knees to chest)

1 Minute Rest

3 Minute AMRAP
5 Clapping Pushups (or HRPU)
5 Wall Balls (20/16)

Front Sqauts 10-10-10-10-10

135-135-145-155-160

Cash out:
Shoulder press 5-5-5
95-105-115

I.
Max Broad Jump

II.
--20min AMRAP--
4 Chest to bar pullups
6 Handstand Pushups
8 Pistol Squats (4 each leg)

12 Minute AMRAP

10 KB Snatch #53
10 Push Ups
10 Slam Balls #25
100 Meter run with slam ball (shoulder or above)

205 - 5
235 - 5
265 - 12

Partial deadlift assistance work
185 - 10
245 - 10
275 - 10

Strength:
3 Rounds ME weighted strict pull-ups

Metcon:
3 Rounds for time:
10 HSPU
20 weighted front rack walking lunge 75/55 lbs
30 double- unders
100m sprint

3 rounds

400m SPRINT 1:50|1:55|1:60

Rest 2min between each sprint

Then,

10min AMRAP

10 Push ups

15 Abmats

20 Double unders
8+3

Squat Clean 5 OTM 3 Rounds
5 OTM #165
5 OTM #185
5 OTM #195

“Flight Simulator”

Double Unders
10-15-20-25-30-35-40-45-50 and back down ..sets must be unbroken

Made it to 35 going up

skill
3x5 box jumps (around 90cm to 1m)
snatch 3-3-3-3-2
40kg-40kg-50kg-50kg-60kg

strength
C&J 1-1-1-1-1
40-50-60-70-80kg

clean 1-1
90-100kg

back squats 3-3-3-1
100-110-120-130kg

goodmornigs 1x12 40kg

Conditioning
A) Broken Grace
1x10 Clean & Jerks 135#
Rest 1 min. repeat 2x

Total of 30 reps.
Time: 4:22 with rest
Rest 1 Min.

B) 3 rounds for time of:
Run 400m
5 Muscle-Ups
21 KBS 24kg
Score is total time for A & B.
Final Time: 18:35