Metcon:
Buy in 20 unbroken KBS 32/24
3 rounds of
12 front squats 60/40
36 DU
Cash out 20 unbroken KBS 32/24

5 rounds for quality:
5 hang power clean
5 hang squat clean
:30s plank
:30s posterior plank
5 front squats
5 S2OH
Rest 1:00

3x6min AMRAP (2min rest)

a)
15 KB Swings
15 Situps
15 Squats

b)
15 Wall Balls
15 Pushups
15 Split Jumps

c)
Run Around the box
AMRAP of:
15 Box Jumps
15 Burpees

9-7-5
Deadlifts 120/80
C2B

Deadlift wendler 531 week 2

Weighted pull ups 3x3x60%

Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/Metcon-comp(20)
5rds
200m barbell carry
10 ohs 95/65-*115/75
200m run

gym goat (7)
hspu cycling/rope climb wrap

floor press(12)
5x2

Finisher
30 scap push ups
30 sec mod y hold
60 leg extension to hip raise

Squat snatch
Build up with single lifts as long as you reach 75% of 1RM
Then
5 x 2 no need to be touch and go. Rest 1 min between the lifts.

Hang power clean 5x3x60%

4 rounds for quality

2x20m KB suitcase/waiter carry 24/20kg
15 Weighted sit-ups (DB on chest)
15 Superman rocks