Metcon:
Buy in: 500m row
30 frontrack lunges 50/35
20 burpees over bar
10 thrusters
rest :30s
20 front rack lunges 50/35
10 burpees over bar
5 thrusters

*Target is to complete barbell movements in one set, scale weight as needed.

For time:
10 Clusters 80/60kg
rest 3min
15 Clusters 70/50kg
rest 3min
20 Clusters 60/40kg

Metcon:
AMRAP 15
30 DU
15 KBS 24/16
30 DU
15 T2B
:30s wall squat sit

AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 squats
10 sl deadlift
10 plyo

week 3-bk squat
5@75%
3@85%
1/max reps @95%

Metcon/*Rx(17)
3rds
30 wallballs 16/12-*20/14
20 abmat sit-ups/*ghdsu
10 pull-ups/*c2b

Finisher
2 min hip opener
30 band pull aparts
50 alt sit ups

Clean 3x3x80%

For quality 45 minutes, 0:45 on, 0:15 off

1: bear crawl
2: duck walk
3: ring row
4: bunny hops
5: sneaking ape
6: crab walk
7: horse walk
8: scorpion
9: rest

Clean 4x4x75%

EMOMx10
Minutes 1-5: 3 Snatches (185/135)
Minutes 6-10: 5 Clean and Jerks (185/135)

Snatch 4x3x70%