15 min of Kipping C2B/PU technique

then

EMOM 8
1. Sustainable amount of C2B
2. 10 Burpees

Metcon day
EMOM 10
Odd :Rowing x 30-40 seconds @moderate effort
Even : wall ball shots x 8-12 reps
Rest 2 min
EMOM 10
Odd : Assault/watt/bike erg x 30-40s @ moderate effort
Even : kip/butterfly pull ups x 8-12 reps or 4-6 strict ones
rest 2 min
EMOM 10
Odd :double unders x 30-40sec
Even : Burpees x 6-12

For time
Run 400m
+
3 Rounds of
3 Power Cleans 60/40kg
3 Front Squats
3 Push Jerks
+
400m Run
+
3 Rounds of
3 Power Cleans 60/40kg
3 Front Squats
3 Push Jerks
+
400m Run

3 RFT :

20 Kettlebell Swing 32/24kg
20 Box Jumps 24/20"

TC 12

9 x 1min on / 2min off:

A) 4 hspu + 8 air squat
B) burpee box jump over
C) 4 double db thruster + 4 double db snatch 15/10kg

Build up to a heavy hang snatch triple

3 Rounds For Max Reps :

Strict Handstand Push-ups
Echo Bike Calories
Wallball Shots 20/14p
Shuttle Runs ( 10m )

Work 0:40 / Rest 0:20

EMOM 16
min 1 - max reps double unders in 30sec
min 2 : 40-50% of max reps of HSPU
min 3 - American KBS @16/24kg x 30 sec
min 3 - 40-50% of max reps pull ups (Kip, butterfly) OR Hardened ring row

21-15-9
Burpee box jump overs 60/50cm
T2b
Rest 3 mins
Into;
21-15-9
Power snatch 40/35
C2B

TC 16 Mins

Post time on completion

AMRAP 7

5 Hang Snatch 45/32,5kg
10 Wallball 20/14p
20 Double Unders