A) Deadlift: Build to a heavy single, then 1 set of 5 @ 80%

B) Metcon:

3 power snatch, 5 OHS, 10 toes to bar

12min AMRAP (115/95)

Score: DL single, rounds + reps

A) Gymnastics: 3 sets: Strict pull up ladder (do one pull up, drop, do two pull ups drop, do three pull ups, drop etc until you can’t get the required amount of reps, then rest 2 minutes and go again.

A) Strength: Press; 3 sets of 5 @ 90% of 5rm, or 5rm

B) Metcon:

10 alt kb snatch, 15 swings (American), 25yd bear crawl (straight arms and legs)

5RFT (53/35) 16min cap

Score: 5RM, Time or reps at cap

A) Oly: Power clean; 5 sets of 3 @ 80%, or 3RM reset (not rest) between reps, no touch and go

B)

6 HPC

10 Front rack lunges (total)

12 pull ups

12min AMRAP RX+ (145/105), RX (120 / 85)

A) Strength: Back Squat: 3 sets of 5 @ 90% of 5RM, if no 5rm, find a 5RM

B) Metcon: JT:

21-15-9

HSPU

Ring Dips

Pushups

20min cap

Score: 5RM, time

In teams of 2, 1 working, 1 resting - 4 minutes at each station, 1 minute rest between stations.

60m beanbag shuttle sprint

Rope climbs

10 med ball push-ups

15 swings (53/35)

Plate pushes (45/25)

Clean – 10 min E2MOM, 2 reps @ 80% of 1rm

With a partner, 1:1 working on the same bar, alternating rounds (partner 1 completes 1 C & J, partner 2 completes 1, partner 1 completes 2 reps, partner 2 completes 2 reps…):

Three total rounds

Bench: 16 min E2MOM - 3 x 2 reps @ 70-75%, 5 x 3 reps @ 80%

Then

9 min AMRAP:

5 deadlift 295/205

12 alt pistols

Post: Weight and rounds plus reps