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 @ 185/115

*800m run

18 min cap

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