0-15 build upto a heavy clean (must be squat clean)

18-27 mins 9 min TC to perform
21-15-9
Sq clean@50-60% of above
Ring dips

30-33 mins ME 600m run

36-40 mins tabata core or mobility

5-4-3-2-1
L-sit chin ups
Russian dips
Scale
Spotted Strict l-sit chinups
Scaled russian dips with foam roll

Hang clean pull 4x8 reps

In 30 mins complete the chipper of :

In teams of 2

180 double unders
90 wall balls@9/6kg
45 toes to bar

120 double unders
60 wall balls
30 toes to bar

60 double unders
30 wall balls
15 toes to bar

Remaining time max cal row!
Goal : 160/140+cal

Muscle & Metcon

A)
10-9-8-7-6-5-4-3-2-1
Back Thruster
Burpees

B)
100-90-80-70-60-50-40-30-20-10
10-9-8-7-6-5-4-3-2-1
Jump Rope
Wall Ball

Tabata bike sprints - big gear
Tabata bike sprints - small gear (seated)
Tabata bike sprints - small gear (standing)

Rower - Level 5 - 5:00 - 1134M

20’ AMRAP of:
8 Ring Mu
16 Wall Ball @20/14lbs
20 mt Double Kt Carry 32/24

For Time:

100 Alternating Pistols
On the Minute, to include the start:
3 Kipping Ring Muscle-Ups

Trail run @ PCT
3.14 mi - 52:03

5 Clean and Jerk & 5 Snatch @:
75#
95#
105#
115#
125#

5 Deadlift @
125#
145#
155#
165#
175#

.50 Walk
.50 Run
.50 Walk