7 min AMRAP
7 Toes to bar
7 sit-ups
7 Superman ext

Start up(14)
stretch 5 mins

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

2rds
10 plyo
8 deadlift
6 ttb/kne/ttp
4 hang clean

Metcon(9)
amrap 9
6 kbs 53/35
6 burpees

Metcon-comp(9)
amrap 9
6 kbs 70/53
6 burpees

afterburner
4x25m sled push(alt w/partner)
4x25 rope slam

clean complex(10)
hang + pwr/squat-work up

Finisher
2 min hamstring stretch
100 flutter kicks

12 min AMRAP
10 cal airbike
20 burpees
20 kb swings 24kg/16kg
20 airsquats
10 cal row

3 Rounds of

30 Double Unders
10 C2B Pullups
30 Double Unders
15 Handstand Pushups
30 Double Unders
20 HR Pushups
30 Double Unders
25 Toes-to-bar

8min EMOM
5 back squats @60%

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.