3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Assault Bike .6/.5 miles 
20 Lateral Band Walks/side 
10 KB Front Rack Tall Kneeling to Standing (5/side)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

2111; 3,3,3,3; rest 45sec

Front squat

5 x 8 @ 2010.
Rest 90s between sets.

“Triple Threat”
3 Rounds
15 Deadlifts 60/40
15 burpees ove the bar

3 Minutes rest

3 Rounds
15 Sit ups
15 Push ups

3 Minutes rest

3 Rounds
15 Thrusters 40/30
15 Burpees over the bar

• Run 400m

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• Run 200m

• 2 rds:
  6 Muscle snatch
  6 OHS
  6 Press

• Mobility...

• Work on: Back squat

Warm Up
Stretch
200 M. run
100 Broom Twist

** Strength**
Pull

Metcon
5 Rounds:
2 Heavybag Flips
10 Burpee Pull Ups

4 rounds for time;
Run 240 m
12 x Dumbbell STOH 20 kg/12,5 kg
8 x T2B
4 x OHS (40 kg/ 25 kg)

WU for 15 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3xs40 3x42.5 3x45
Power snatch PR! :)

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 60 2. j x.

2.Strength

Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3
Note. For the 1st wave choose a load that allows you to do 2 more reps than the set requires (eg. 6, 5, 4 reps). For the 2nd wave aim to match or beat your 1st wave.

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 2x4x7.5 kg
B2. 2 x 3, rest 1 minute before C2 / 2x3x10 kg
B3. 2 x 2, rest 1 minute before C3 / 2x10 2x12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 15 kg, abmat + 10 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 2, rest 2 minutes before A1 / abmat + 5 kg, abmat + 10 kg plate
*Plate under abmat

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Pull

1/4 Mile Run

20 Min Amrap
Even: Weighted Knee to Chest Bar Pull-up, Ring Pull-up, Fat Bar Pull-up
Odd: Rack Pull, 3 X Shrugs

50 Banded Pull Ups
50 Inverted Row
50 Knee to Chest

1/4 Mile Run