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Metcon
5 Rounds For time (35min cap)
200m run
8 Thruster 50/35
12 KB swing 32/24
15 box jump

Olympic Lifting
snatch pull, snatch high pull, snatch

Strength
Deadlift
3-3-3-3-3

Metcon
3 rounds for time
15 Hang power snatch 35/25
12 pull up
9 toes to bar

Olympic Lifting
3 postion snatch
1-1-1-1-1

Metcon
Fight Gone Bad
3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs,10 ft

Sumo Deadlift High Pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs Row (calories)

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

7 Rounds For Time
Run 400m
15 toes to bar
15 burpee

Olympic Lifting
3 snatch grip pull + 1 snatch grip high pull + snatch

Strength
Strict pull up
5×5

Metcon
Part A
6min AMRAP
12 Front squat 50/35
Rope climb 1 12ft

2min rest

Part B
6min AMRAP
8 shoulder to overhead
40 Double under

Olympic Lifting
power clean
5-5-5-5-5

Strength
Strict press
5-5-5-5-5

Metcon
5 Rounds FT
10 deadlift 80/60
25 push up

Olympic Lifting
Push jerk (from the ground)
5-5-5-5-5

1 2 3 18

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