WARM UP

Complete 3 rounds (not for time – use it to warm up)

10 Push Ups

15 Air Squats

10 Walking Lunges

20” Plank

SKILLS

Overhead Squat

5-5-5-5-5

METCON

A. AMRAP 5 Minutes:

10 Deadlifts (225/115)

10 Bar-facing Burpees

Rest 3 minutes

B. AMRAP 5 Minutes:

5 Cleans (135/95)

5 Ring Dips

WARM UP

3 rounds of:

10 pullups

10 squats

10 pushups

10 back extensions

10 situps

STRENGTH

Shoulder Press

3-2-2-1-1-1

METCON

AMRAP 10 Minutes:

KB Swings (1.5 Pood / 1 Pood)

Box Jumps (24″ / 20″)

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

Strength

Power Cleans
2 – 2 – 2 – 2 – 2

Metcon

3 Rounds For Time:

10 Handstand Push-ups
20 Straight Leg Sit-ups
30 Jumping Squats

Warm up

Complete a 6 minute AMRAP of:

5 Burpees
10 Walking Lunges
20 PVC Pass Throughs
4 Inch Worms

Metcon

AMRAP 12 Minutes:

Thrusters
Pull-ups

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.