Start up(14)
stretch 4 mins

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

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

Metcon(15)
otm
min 1- 6 cleans 135/95
min 2- 12 box jumps 24/20
min 3- 18 abmat sit ups

Metcon-comp(15)
otm
min 1- 6 cleans 165/115
min 2- 12 bjo(clear) 24/20
min 3- 18 cal row

3x2 jerk(8)

afterburner(4)
6x 5/10/15 suicide

Finisher
2 min hip opener
2 min sh distraction
15 side plank punch through

Start up(14)
stretch 4 mins

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

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Metcon(10)
amrap 10
4 pistols-mod as needed
4 burpees

Metcon-comp(10)
amrap 10
4 pistols
4 burpee muscle ups

3x2 ft squat(8)

afterburner
5x100m sprint-rest=walk to start

Finisher
2 min couch stretch
100 bicycles

3 rounds
6 lunges 80kg/50kg
20 wall balls 9kg/6kg
40 DUs

Start up(14)
stretch 4 mins

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

3rds
10 plyo
8 deadlift
6 ttb/ttp
4 hang clean

Metcon/Metcon-comp (20)
10-8-6-4-2 climbing
complete each clean set in a tng format.

afterburner
sled push x6
400mx2 w/partner(tag off)

Finisher
2 min couch
2 min toe touch
60 sec l hang/tuck

Start up(14)
stretch/roll 6 mins-quads, hams, calves

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

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 hang sq sn(bar)

sn balance(7)-work up, form is the focus.
ohs-3x3@85% of 1rm

Metcon(10)
10-20-30
oh lunge 45/35
ground to overhead 45/35
abmat sit ups

Metcon-comp(10)
10-20-30
pistol squats
pull ups
ring dips

Finisher
60 cross crunch
1 min s/a para per
2 min samson

14 min AMRAP:
60 Calorie Row
50 Double Unders
40 Toes to Bar
30 Hang Power Cleans 42,5/30kg
20 Thrusters 42,5/30kg
10 Chest to Bar Pull Ups

20 minutes for a heavy complex
Power clean + Hang power clean
+ 2 Push jerks
Then
Every 30sec for 8 minutes alternating
3 Power cleans (tng)
3 Push jerks
Then
40 Power clean and jerks with a pair

Gymnastics EMOM 12 min

*

Fitness:
Even:
Handstand, strict wall walk + 20'' hold

Odd:
Pullup Hold on top (banded if needed) 10"-15"

*

Advanced:
Even:
Handstand, Shoulder taps

Odd:
Strict Pullups 3-5 reps + 20 Double Unders

Start up(14)
stretch/roll 6 mins- shoulders, upper back, lats

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

3x2 high hang snatch
bench or strict-work up to hvy(12)

Metcon(10)
5rds
10 hr burpees
10 kbs 53/35

Metcon-comp(10)
5rds
10 bar facing burpees
10 deadlift 185/125

Finisher
60 alt toe touch
low back smash

Start up(14)
roll quads, calves, achilles(6)
quad stretch (2)
20 pvc oh squat

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

Power(15)
Floor press
work up to heavy

Fitcamp
2rds
800m run/1000m row
50 wallballs

Metcon(13)
50 box jump/step over 24/20
25 pull ups
25 dips
50 box jump over/step over 24/20

Metcon-comp(13)
50 box jump overs-clear box 24/20
25 c2b
25 ring dips
50 box jump overs(land) 24/20

Finisher
2 min couch
25 band pull aparts
90 sec six inch hold