Bench Press

1×10@60%

1×8@65%

1×6@70%

1×5@75%

1×5@80%

2×5@85%

MetCon

10 front Squats 155/105

200 m run

20/16 HR push-ups

4 rounds

15 min cap

Push press

1×10@60%

1×8@65%

1×6@70%

1×5@75%

1×5@80%

2×5@82%

MetCon

800 m run

30 DB/kB push press 35/25

10 goblet squats

20 dB/kB push press

10 goblet squats

10 dB/kB push press

10 goblet squats

16 min cap

Back Squat

1×10@60%

1×8@65%

1×6@70%

1×5@75%

1×5@80%

2×5@82%

MetCon

4 rounds

25 kB swings

25 sit-ups

25 knees to elbow

Split jerk

Establish a max in 20 min

MetCon

8 min AMRAP

15 hang cleans 135/95

15 pistols

15 push-ups

Romanian deadlifts

2×10@50%

2×8@55%

2×6@60%

2×4@65%

MetCon

400 m run buy-in

3 rounds

10 DB Snatch 50/35

15 burpees

30 squats with DB

Bench Press

1×10@60%

1×8@65%

1×6@70%

1×5@75%

1×5@80%

2×5@82%

MetCon

10 min AMRAP

5 strict pull-ups

10 toes to bar

20 wallballs 20/14

Front squat

1×10@60%

1×8@65%

1×6@70%

1×5@75%

1×5@80%

2×5@82%

MetCon

10 rounds

3 power Cleans 135/95

6 push-ups

9 squats

Back Squat

1×10@60%

1×8@65%

1×6@70%

1×5@75%

3×5@80%

MetCon

60 burpees

40 hspus / push-ups

20 power Cleans 135/95

For time

14 min cap

Snatch

Or

OH squat

Or

Snatch Push Press

10×2@ahap

MetCon

10 min AMRAP

20 kB swings 53/35

20 Kb lunges 53/35

20 toes to bar

Romanian deadlifts

1×10@60%

1×8@65%

1×6@70%

5×5&75%

MetCon

10 pull-ups

10 S2OH 135/95

250m run

4 rounds