AMRAP 5min
30 slam ball shots @8/6
15 box jumps 24"/20"
rest 1min
AMRAP 2min
double unders
rest 1min
AMRAP 5min
30 slam ball shots @8/6
15 box jumps 24"/20"

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

3 rounds for time of:

Run 400m
9 Bar Muscle-Ups
15 DB Thrusters 60/40#

50 - 40 - 30 - 20 - 10

Ab mat sit-ups
Double Unders
Burpees
.5, .4, .3 etc on curve OR 500m, 400m, 300m, etc on Erg - whatever is open!

"500m row

21 Kettlebell Swings (24/16)

21 Goblet Squats

500m row

15 Kettlebell Swings

15 Goblet Squats
500m row

9 Kettlebell Swings

9 Goblet Squats"

5x3 AHAP

Chest must touch hand at the top for rep to count.

Warm up
Stretch poses
Resistance Bands

Skill Practice
O/H Squat
L-sit hold

WOD
15 - 10 - 5
Handstand Push-ups
Sit-ups
Back Extensions

5x2 Deadlift

Amrap 14'
20 alt KB snatch 12 kg
10 kacl row
20 air squat

5 runder + 6 reps