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AMRAP
20min
Assault Cal 30/20
800m Run
50 pull up
50 wall ball
50 kettlebell swing
50 double under
50 box jump 24/20
ME rope climb 14ft

 

5:30pm Stretching/mobility

Fight Gone Bad style
3 Rounds 1min/station

Toe to bar
Push press 30/20
Burpee box over 20inch
Alt dumbell snatch 22.5/15
Assualt Calories
Wall ball 10/6
Rest 1 min

Olympic Lifting
Split jerk
1-1-1-1-1

Strength
Deadlift
1-1-1-1-1

Metcon
Helen
3 rounds for time of:

Run, 400 m
21 Kettlebell Swings, 24/16
12 Pull-ups

Olympic Lifting
Clean
1-1-1-1-1

Strength
Bench press
3×5 40%, 50%, 60%

Metcon 16min AMRAP
5 Ring Muscle up
30 Wall ball 10/6
15 box jump

Strength / Technique
Squat snatch + hang snatch
1-1-1-1-1

Metcon
21, 15, 9
Ground to overhead 45/30
Pull up

Strength
Back Squat
3×5 40%, 50%, 60%

Metcon
For time
50 sit up
40 burpee
30 Kettlebell swing 32/24
8 rope climb 14ft

Olympic Lifting
OHS
5-5-5-5-5

Strength
Turkish Get Up
3 x 5

Strength
5 x 5
Strict pull up

Metcon
5 Rounds
30 Double under
6 power clean 60/40

Olympic Lifting
Clean T&G
5-5-5-5-5

Metcon
Part A
EMOTM 8min
7 Front squat 60/40
ME Push up

*score total push up

Part B
10min AMRAP
4 hang power snatch 50/35
8 Overhead squat 50/35
12 Toe to bar

Finisher
2min Hollow Hold

Olympic Lifting
Snatch T&G
5-5-5-5-5

1 2 3 60

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