A) Metcon: Teams of 2; 1:1 break up anyway you want

150 double unders (300 single)

100 wall balls (20/14)

75 kb swings (53/35)

50 Deadlifts 185/135

25 Thrusters 135/95

A) Endurance: For time: 1k row + 25 burpees

B) Metcon: 6 Rounds for Time

6 Hang power clean (135/95)

9 Front Rack Lunge

12 Toes to bar

Cap 15min

A) Skill: KB single arm thruster;

EMOM x 10 - even 6 reps right side, odd 6 reps left side

As heavy as possible, ok to change weight ea round

A) Strength: Push Press; find a heavy single

B) Metcon:  For Time (‘17 online qualifier)

21-15- 9

S2O

C2B

time cap 12min

A) Strength: Deadlift; 4 sets of 5 reps @ 85-90% of 5RM, or 75 - 80% of 1RM

7min to build up to working weight then E3MOM x 4rds

B) Metcon: AMRAP 12min

6 Power Snatch

12 Box Jump

A)    Strength: Front Squat Heavy single (20min)

B)    Metcon: For time

6-9- 12-9- 6

Burpee over bar

Front Squat (from the ground) (rx 155/105, rx+ 185/135)

]Time cap 15min

A) Metcon: Teams of 2

7min AMRAP

10 power cleans 115/80 rx - 135/95 rx+

20 push ups

Rest 5min

7min AMRAP

20 mb cleans (20/14)

A) Oly: Hang Snatch; find heaviest of the day

Then: 2 sets of 3 @ 80% of heaviest set.

B) Metcon: 5 RFT

9 Deadlift 225/155

9 Pull ups

A) Endurance: 1500m row for time

B) Metcon:

2min AMRAP: burpees

1min rest

2min AMRAP kb swings (53/35)

1min rest

A) Strength: Back Squat; 4 sets of 5 @ 80% of 1rm, or 90% of 5rm

B) Metcon:  11min AMRAP

3 Rope climbs

6 HSPU (hand release push up)