Metcon:
On the minute for 15 mins
0-4: 5 S2OH + 5 T2B
5-9: 5 front squat + 5 box jump
10-14: 5 thrusters +5 burpees over bar
RX: 40/30kg

50 WB (20/14lbs)
40 KB swing (32/24kg)
30 HSPU
20 Box step over (2x 22.5/15kg)

(time cap: 12min.)

Super set x 3 / rest 1min
x sPull ups
x sHSPU

Touch n Go Muscle Snatch/Power Snatch: 3 x 6-8. Rest 60s.

• Understand and practice the difference between the two movements.

For time :
50 Pull-ups
400 meter run
21 Thruster @43kg/30kg
800 meter run
21 Thurster @43kg/30kg
400 meter run
50 Pull-ups

scaled: 25 pullup each, Jumping pull up
weight@30/20kg

Time cap : 30 mins

AMRAP 10 min

5 Hang power cleans (60/40kg)
7 Bar facing burpees

Overhead Squat: Build to a heavy set of 3 or 3RM. Rest 90s-2:00.

– Option: Use an empty/light bar or PVC and perform 4 x 8. Rest 90s.

AMRAP 20

3 Thrusters 60/40kg (or. Double KB Thrusters)
6 Pushups
9 Situps

Amrap 6min
6 Db thruster (2x 22.5/15kg)
6 C2B

Rest 2min

Amrap 6min
12 WB (20/14lbs)
12 Box jump (60/50cm)

5 sets, rest as needed between sets.

3 Weighted Pull-Up
5 Strict Pull-Up
8 Kipping C2B Pull-Up

Idea of this is to do all the pull-ups unbroken, without letting go of the bar. First do 3 weighted Pull-Up. Use a KB or Dumbbel between your legs. Let it drop and do 5 strict Pull-Ups and then 8 Kipping C2B (butterfly). Scale if needed.