METCON

A. 10′ EMOM

5 Push ups

5 Air squats

5 V-ups

B. 20′ AMRAP

20 Push press

20 Burpees

20 Box jumps

STRENGTH

Back squat

1-1-1-1-1

METCON

AMRAP 12 Minutes

10 Push press

20 Air squats

30 KB swings

STRENGTH

Deadlift

4-4-4-4-4

METCON

EMOM 10′

3 Overhead squat

Sit ups

Athlete will complete 3 overhead squat at the beginning of each minute and use any remaining time to complete as many sit ups as possible. Score is total sit ups.

Then 5 rounds for time:

5 HSPU

10 Snatch

METCON

For time:
400 mt run
20 push press
40 squats
50 Kb swings
40 push ups
20 pull ups
400 mt run

STRENGTH

Snatch

3-3-3

METCON

AMRAP 10 Minutes

10 Box jumps

10 KB Swings