Emom 8
one power clean + 3 split jerks (3sec pause)

For time:
21-18-15-12-9-6-3
- Thruster 35/25kg
- Pull-ups

5-5-3-3-1-1 Push Press, go for a heavy 5RM, 3RM and 1RM

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(16)
bench press pull chart week 6
2 sec pause squat-5x2
deadlift 5x1 work up to hvy

Fitcamp
50 step ups 24/20
40 g2oh 25#
30 oh lunge 25#
20 burpees to plate
10 handstands or 6 wallwalks

Metcon
emom 12
even-7 ohs 95/65
odd-14 cal airdyne/row

Metcon-comp
emom 12
even-7 ohs 115/85
odd-5 muscle ups

Finisher
25 t raise
25 w raise
50 slow bicycles
1 min side plank per

For time:

100 push-ups
Row 800 meters
75 push-ups
Row 1,200 meters
50 push-ups
Row 1,600 meters
25 push-ups
Row 2,000 meters

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4x5-8 reps Seated Strict Muscle-Ups

Every 90 seconds for 10 rounds:

Snatch + Hang snatch + Overhead squat

Start at 50% and add weights as you go

30min AMRAP
In teams of 2

"Dissecting Kelly"

400m run
30 Box jumps
30 Wall balls

Team members will alternate tasks, one working at the time.

5x5-8reps of Tempo Ring Dips (3 sec down, 3 sec hold, 3 sec up, 3sec hold)