4 HC 95/75
200 m run
8 HC
200 m run
12 HC
200 m run
16 HC
400 m run
12 HC
200 m run
8 HC
200 m run
4 HC
Then immediately into 25 WB 20/14

1 mile run for time

3-pos. Snatch (Floor/Hang/Hi-Hang)
10min to work up to a heavy
+
8min EMOM
3-pos. Snatch @80% of heaviest

5 minutes get up review

TGU to standing --> at top of each rep 1x push press + 1x OH reverse lunge per leg --> finish get up to floor

Alternate sides

8 minutes AMRAPretty

13 minutes

50 x Clean and Jerk @ 60/42.5kg
- Every 1:30 complete 5 x Strict Pull-Up
- Workout starts with the pull-ups.

3x
30sec ME Wall Balls
30sec rest
30sec ME DU
30sec rest
30sec ME Toes-to-bar
90sec Rest

3 rounds
run 400m
20 air squats
20 abmat sit ups

2 x 5@65% 1rm
2 x 5@70% 1rm
2 x 5@75% 1rm

For time;
15m x Sled hand over hand pull @ 100/75kg

Start up(14)
roll quads, calves, achilles(4)
hip opener (2)
20 halos

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Power(15)
box squat
work up to heavy

Fitcamp
Tabata
kbs
step ups
row
burpees

Metcon(10)
21-15-9
Thrusters 75/55
toe to bar
then
400m run

Metcon-comp(10)
12-9-6
Thrusters 115/85
bmu
then
400m run

Finisher
50 bfsu
20 cuff iso
2 min chest opener