1 mile run

Into

4 rounds

10 strict pull-ups

5 Deadlifts at 225/155

10 handstand push-ups / 3 wall walks

20 min cap

MetCon

20-18-16-14-12-10

kB swings 53/35

Box jumps 24/20

MetCon

5 rounds

200m run

18 hang Cleans 95/65

MetCon

21-15-9

Power Cleans

Pull-ups

Air squats

MetCon

12 min amrap

10 DB Snatch 50/35

50 double unders

MetCon

3 rounds

30 medball Cleans 20/14

800m run

20 min cap

MetCon

4 rounds

20 DB Snatch

15 push-ups

10 pull-ups

MetCon

Karen

150 wallballs for Time

MetCon

12 min AMRAP

12 pistols

12 ring dips

12 clean and jerks 95/65