M)
Legs & Core:
12-6-3-6-12

F)
Skill:
5 x 5 Back Squat
5 x 15 Shoulder Press
5 x 20 Lunges

Metcon:
2 Min Run
1 Min Jump Rope
2 Min Rest

4 Min Run
2 Min Jump Rope
4 Min Rest

6 Min Run
3 Min Jump Rope
6 Min Rest

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Miehet 32,5 kg
Naiset 25 kg

Rest

M)
Pull:
24-12-6-12-24

F)
Skill:
Metcon:

5rft:
8 DB front squats
12 Burpees
16 Squat jumps
20 DB push press

TGU to standing
lower kettlebell into front rack position
clean x1
SA front squat x1
Push / push press back to overhead position x1
TGU back to floor

x2, 3, 4, 5, 4...1
13 minute AMRAP
18 minutes

For those new to turkish get ups, trainer can break apart components into individual segments and assign according to skill level and experience.

M)
Pull

F)
Skill: Arms
5 x 5 French Press
5x20 Banded Push Down

Metcon:
5 Rounds of
50 M. Sprint
21-18-15-12-9 Wall Ball & Sit Up

M)
Push:
24-12-6-12-24

F)
Skill:
5 x 10 Hammer Curl
5 x 15 Pull Up
5 x 20 Banded Bicep Curl

Metcon:
'Fran'
21-15-9
Thrusters
Pull-ups

Lepopäivä

Tabata: Butt "for quality"

Complete the tabata with these four movements:

Hip thrust
Hip thrust top hold
Hip thrust top quarter
Hip thrust top hold with adduction/abduction

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.