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A. Handstand Holds • 10 rounds Tabata B. Snatch / Power Snatch • 15 min to establish heavy single C. MetCon 10 min AMRAP 40 Wallballs 20/14 30 push-ups 20 med-ball Cleans 20/14

A. Pistols • tabata x5 • 4×8 tempo 3 seconds B. Deadlift 5 min emom 10 reps @135/95 10 min to complete 3×3@ahap C. MetCon Helen 3 rounds 400 m run 21 kB swings 54/35 12 pull-ups 16 min cap

A. Bench Press How far can you get into: 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 …..In 12 minutes B. MetCon 21-15-9 DB deadlifts 50/35 DB Cleans DB Press 13 min cap C. Roller Time!

A. Pulling • 4x:30 Shoulder hang • 4×1-3 Strict pull-ups B. Front Squat 4×20 reps every 4 minutes * build weight as desired, sets must be unbroken C. MetCon 250 m run 25 kB swings 5 rounds 14 min cap

A. Rind Dips • 20 second hold top • 20 second hold bottom • 20 second max effort X5 sets B. Split Jerks 3/3/3/2/2/2/1/1/1/1 90 seconds per lift C. MetCon 100 air squats 40 HSPUs 100 double unders 15 Bar Muscle Ups/ CTB pull-ups For time

A. Pistols • 12xME in 10 seconds rest 10 seconds B. Deadlift • 5×5@75% – 15 min to warmup and do the 5×5 C. MetCon 7 min AMRAP 15 Thrusters @95/65 5 Strict pull-ups

A. HS drills • 10 seconds square • 10 seconds shift to right • 10 seconds shift to left Rest 30 seconds x5 B. Press • 4×10 strict press @60% • 3×7 Push Press @60% • 3×5 push Jerk @60% EMOM C. MetCon *800m run 2 rounds 30 TTB 20 burpees 10 DL @ 185/115Continue reading “0433”

MetCon 3 Rounds for time of: 25 Wall Ball Shots, 20/14 15 Power Snatch, 95/65 3 Rounds of: 12 L-sit Pull-ups 12 Box Jumps, 24″/20″ 12 Hang Squat Cleans, 135/95 3 Rounds for time of: 400 m run 15 Handstand Push-ups *Rest 5 minutes between events

A. Front Squat • death by: 2-4-6-8-10… up to 20 reps • weight 135/95 B. MetCon 5 rounds 12 1 arm DB Thrusters / Push Press 50/35 12 HSPUs / Push-ups C. Roller time • quads / calves / lats / back