CONDITIONING Metcon (AMRAP – Rounds) Every 3’ x 10 300m Run 1 Round of "Macho Man"

OVERHEAD SQUAT Weightlifting Overhead Squat (5×5) Overhead Squat 5×5 Metcon (Time) For Time 20’ EMOM a) 15 Thruster (empty Barbell) b) 10 T2B c) 15 Ktb Swing d) 10 Burpees

WILDCARD Metcon (AMRAP – Rounds) "Easy Chelsea" 30′ EMOM 2 Pull Ups 4 Push Ups 8 Air Squats

CONDITIONING Metcon (Time) In Pairs For Time 20x (10 each) 4 Burpee Box Jump 8 Ktb Hang Clean 16 Air Squats 20x (10 each) 4 Devil Presses 8 Ktb Shoulder to Overhead 16 Lunges

CORE AND CONDITIONING Metcon 5x 20 Alternating Superman 15" L-Sit 10/10 Side Plank Pulses Metcon (Time) For Time 21-15-9 Chest to Bar / Pull Ups Squat Clean (60/40)

SNATCH Weightlifting Snatch (5×2) Hang Squat Snatch 5×2 Metcon (Time) Every 3’ x 15’ 40 DU 10 Power Snatches 5 Overhead Squats Score: the slowest round

ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (3×12) Romanian Deadlift 3×12 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 12 Ktb Hang Snatch 10 Toes to Bar 8 Box Jump Overs

CONDITIONING Metcon (AMRAP – Rounds and Reps) A. 8’ AMRAP 10 Front Squats (60/40) 10 Burpees Over the Bar 2’ Rest Metcon (AMRAP – Rounds and Reps) B. 8’ AMRAP 10 Front Rack Lunges (50/35) 10/8 cal Row 2’ Rest Metcon (AMRAP – Rounds and Reps) C. 8’ AMRAP 10 Thrusters (40/30 300m Run

BACK SQUAT Metcon (Time) "Diane" For Time 21-15-9 Deadlift (100/70) HSPU

WILDCARD Metcon (AMRAP – Rounds and Reps) 6×3’ON/1’OFF * 5 burpees sincro * 10 Swing Ktb sincro * 15 Relay Sit up * Max devil press until 3′