Focus: 5 Rounds Not For Time (superset):
- HS Walk As Far As Possible for 40 seconds (sub HS holds against wall or holds w/o wall)
- 60 Sec Rest
- 10 Strict T2B
- 60 Sec Rest

Metcon: For Time in Teams of Two. One works one planks (cannot work unless one person is in plank:
- 20 HSPU – L1 Use Box, L2 Kipping, L3 Strick
- 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless
- 30 Box Jumps – L1 & L2 24/20, L3 30/24
- 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless
- 40 KB Snatches Alt Hands Each Time L1 & L2 35-45/20-25, L3 55/35
- 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless
- 50 Wall Balls L1 14/10, L2&L3 20/14
- 2 Rope Climbs – L1 10 Ring Rows, L2 Leg Rope Climbs, L3 Legless

Cash Out 800m Run Together (Time called AFTER run)

Score: Team Time

50 pushups
40 pound Dumbbell squat cleans, 23 reps
30 pullups
40 pound Dumbbell squat cleans, 23 reps
50 pushups
40 pound Dumbbell squat cleans, 23 reps
30 pullups
40 pound Dumbbell squat cleans, 23 reps

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
3 Rounds
15 Thrusters 155/105lbs
25 HSPU
Rest 90 seconds

4-5b. Bitch Work
Run 800m
Rest 1:1
Run 600m
Rest 1:1
Run 400m
Rest 1:1
Run 200m

4-5c. Strength
AMRAP 5 minutes
Double KB clean and jerk 70/53lbs

4-5d. Accessory
Max effort dead hang from pull-up bar
Rest 1 minute
Repeat
Rest 30 seconds
Repeat

3 Rounds

25 Wallballs 30/20lbs
20/15 Assault Bike calories
15 Ring dips

Power Clean 5RM. Find today's touch'n'go 5 reps max.

1 min Max reps of Power Snatch (50/35 kgs)(35/25 kgs).
2 min Max Reps of burpees over the bar.
4 min AMRAP of:
- 7 Thrusters.
- 15 Sit-ups.
6 min AMRAP of:
- 10 kb bottom-up (24/16 kgs)(16/12 kgs).
- 10 Box Jumps (24"/20").
- 25 DU.
- 25 cal row.

5 sarjoja

5 mins to perform 5x5 false grip ring pull ups.

30 min amrap
21-15-9
Power snatch@50/35
BOB
15-12-9
Power snatch
Pull ups
12-9-6
Power snatch
C2B
9-6-3
Power snatch
BMU
*break how you like
*each section must be completed before moving on

For time:
35+

9-7-5
Snatch 40kg
BMU

40+
9-7-5
snatch 30kg
c2b

Snatch
EMOM 20
1. 3 Squat snatches @60%
2. Rest
3. 3 Squat snatches @70%
4. Rest