Bench Press

2×10@60%

2×6@70%

1×5@75%

3×5@80%

MetCon

25 box jump overs 24/20

20 single arm DB thrusters 50/35

8 min AMRAP

Front Squat

2×10@60%

2×6@70%

1×5@75%

3×5@80%

MetCon

15-12-9

Power Snatch 95/65

45-30-15

Double unders

Then…

15-12-9

Burpees

Sit-ups

For time

Push press

2×10@60%

2×6@70%

1×5@75%

3×5@80%

MetCon

For time:

400m run

40 Ring Rows

400m Run

80/60 Push-ups

400m run

40 Knees-to-elbows

400m run

17 min cap

Front squat

1×10@60%

1×8@65%

1×6@70%

1×5@75%

4×5@78%

MetCon

13 min AMRAP

50 push press 95/65

50 sit-ups

50 double unders

50 power cleans 95/65

50 shoulder touches

50 deadlifts 95/65

Bench Press

1×10@60%

1×8@65%

1×6@70%

1×5@75%

4×5@78%

MetCon

800 m run

—————

2 rounds

15 OH Squats 95/65

15 OTB burpees

—————

800 m run

Front Squat

1×10@60%

1×8@65%

1×6@70%

1×5@75%

4×5@78%

MetCon

3 rounds

20 Hspu’s

10 toes to bar

5 squat cleans 185/105

Push Press

1×10@60%

1×8@65%

1×6@75%

3×5@78%

Push jerk

3×5@78%

MetCon

8 min AMRAP

40 Db snatch 50/35

20 sit-ups

10 burpees

Back Squat

1×10@60%

1×8@65%

1×6@70%

1×5@75%

4×5@78%

MetCon

3 rounds

400 m run

25 squats

25 kB swings 53/35

* feel free to do with sandbag 60/40

Happy Monday!

Front Squat

1×10@60%

1×8@65%

1×6@70%

5×5@75%

MetCon

*800 m run*

20 dB push press 50/35

10 DB Deads 50/35

3 rounds

Bench Press

1×10@60%

1×8@65%

1×6@70%

5×5@75%

MetCon

25 Wallballs 20/14

12 CTB pull-ups

12 min AMRAP