Build to max
1 PC + 2 Front Squat

Start up(14)
stretch 4 mins

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

Metcon(15)
3rds
6 curtis p's 95/65
400m run

Metcon-comp(15)
3rds
6 curtis p's 115/75
54 double unders
then
800m run

*Curtis P=hang squat clean+ lunge+lunge+push press.

3x2 bk squat(8)

afterburner
4x200m sprints
rest=time worked

Finisher
2 min couch stretch
2 min s/a para
60 rtw

3 attempts at max reps of choice without dropping
Pull up, chest to bar pull up or muscle up
Rest 3 minutes between sets

10 x 1 @ 75-85% NO FAILS

15min EMOM
odd front rack carry 2x24kg'72x16kg
even row

Every 30 seconds for 5min
1 clean and jerk @~60% of 1RM

2 min rest

EMOM 5min
1 clean and jerk @~80% of 1RM

3 sets of:
Supine ring rows x 10 @ 2111
Rest 30s
Side plank x 45s each side
Rest 30s

8min EMOM
(3+3) power clean + front squat @70%

8 min AMRAP
10 ring ips
10 front squats 60kg/45kg

21-15-9 FT
Hang cleans, dips,WB