Every 3 mins x6

10 hang clean & jerk (alternating)
10 box jump
10 one arm devil's press

Metcon
1)
Quarter Gone Bad
5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

2)
For time:
100 Jump Rope
9 Goblet Squat #53
75 Jump Rope
15Goblet Squat #35
50 Jump Rope
21 Goblet Squat #18
50 Jump Rope
21 Back Squat #135
75 Jump Rope
15 Front Squat #135
100 Jump Rope
9 OHS #135

5min AMRAP ii.i

15 Box Jump
15 KB Swing Chest High
rest 2min

5min AMRAP ii.ii

15 Wall Ball
15 KB Goblet Lunges
rest 2min

5min AMRAP ii.iii

15 Sit Up
15 Burpees

Go Now Or Go Back Sleep

10 Rounds - Every 3'

200m Run
1 Overhead Squat

A. Warm Up

B. Stength :
4sets
1min amrap pull ups
1min rest
1min stationary dips
1min rest
1min hollow hold
1min rest

C. 4mins amrap of HSPU

D. FOR TIME :
1000m row
60 chest to bar pull ups
30 hspu ( adv. Strict)

E. 3x
25 GHD Sit ups
25secs hollow hold
1min hs hold against the wall

5 x 2 Squat Jerk@Moderate

Muscle

Pull

Metcon
21-15-9
KB Snatch
Ring Dip

SP: 3x5 (60%, 65%, 70%)

4 rounds:
8-10 One arm DB press
30s. plank
8-10 One arm DB row
10 V-up/ tuck crunch
-rest 1-2 min between rounds-

4 x
Toes to bar Complex

12 Strict toes to bar : Use progression #2 https://vimeo.com/175654537

5 Around the worlds https://vimeo.com/175741763