DEADLIFT Weightlifting Deadlift (5X3) Deadlift 5×3 Metcon (Time) For Time 3 Rounds 20 Ktb Swings 20 Box Jumps 20 Sit Ups 20 Ktb Step Overs

WILDCARD Metcon (Time) 10 Rounds for time 10 Burpees 10 Push up 10 Leg raises 10 Sit up 10 Air squat 10 Pull up

FRONT SQUAT Weightlifting Front Squat (5×5) Front Squat 5×5 Metcon (AMRAP – Rounds and Reps) 3x 1’ ON / 1’ OFF a) Row b) Burpee c) DU

Power Snatch Weightlifting Power Snatch (5×3) Power Snatch 5×3

DOUBLE UNDERS Gymnastics Double-Unders (1X MAX) Double Unders Metcon (AMRAP – Rounds and Reps) 15’ Ladder 25-50-75-100… DU Lunges Box Jumps

CONDITIONING Metcon (AMRAP – Rounds and Reps) A. 10’ Ladder 3-6-9-12… HSPU Ktb Devil Press Metcon (AMRAP – Rounds and Reps) B. 10’ Ladder 3-6-9-12… Pull Ups Alternating DB Clean & Jerk Metcon (AMRAP – Rounds and Reps) C. 10’ AMRAP 4 Ktb Snatch 6 Sit Ups 8 Air Squats

Toes to Bar Gymnastics Toes-To-Bar (1x max) Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 5 Toes to Bar 10 Burpee Box Step Up 15 Wallball

DEADLIFT Metcon (Time) For Time 5 RFT 10 Front Rack Lunges (50/35kg) 10 Push Ups 10 Deadlifts

WILDCARD Metcon (AMRAP – Rounds and Reps) 16’ AMRAP 6 Power clean 6 Power Snatch 6 Jerks 6 HSPU 4’ rest Metcon (Time) 3 RFT 16’ T.C 10 Ring rows 15 Push up 20 Sit up 25 squat

CONDITIONING Metcon (AMRAP – Rounds) 40’ EMOM a) 8 Power Cleans b) 8 Burpees c) 8 T2B d) 8 Snatches e) 8 Pull Ups