PULL UPS Gymnastics Pull-ups (1×5) 10’ EMOM a) 5 Strict Pull Up b) 5 Strict HSPU Metcon (Time) Fran" For Time 21-15-9 Thrusters (42.5/30kg) Pull Ups

WILD CARD

SNATCH Weightlifting Snatch (5X1) 5 X1 Snatch (Power or squat) Hang Snacth ( Power or Squat) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 50 DUs 20 Burpees 600m run Metcon (AMRAP – Rounds and Reps) 15 AMRAP 50 DUs 20 Burpees 600m run

SKILL Gymnastics Toes-To-Bar (1xmax) Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 15 Box Jumps 15 Push Jerks (60/40) 5’ Rest Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 15/10 T2B 15 Thrusters (40/25)

BACK SQUAT Back Squat (5×2) Metcon (AMRAP – Rounds and Reps) 4’ Ladder 2-4-6-8-10… Ktb Snatch Goblet Squat 2’ Rest 4’ Max cal Row

CONDITIONING Metcon (AMRAP – Rounds and Reps) 3x 10’ ON / 5’ OFF A) 10 Ktb Hang Clean 20 Ktb Lunges 10/8cal Row Metcon (AMRAP – Rounds and Reps) B) 20 Wallball 10 Down Ups 40 DU 10 Down Ups Metcon (AMRAP – Rounds and Reps) C) 5 HSPU/HRPU 10 Ktb Swing 15 Box Jumps

BENCH PRESS Weightlifting Bench Press (5×2) 5x 2 Bench Press 20 Band Pull Apart Metcon (AMRAP – Rounds and Reps) 10’ Ladder 2-4-6-8-10… Deadlift Lateral Burpees Sit Ups

CLEAN Weightlifting Clean (1×1) 1 Clean (Power or Squat) 1 Hang Clean (Power or Squat) Metcon (Time) 5 RFT 5 Cleans (60/40kg) 10 Front Rack Lunges 15/10 T2B

CONDITIONING Metcon (Time) In pairs 1 Work/1 Off For Time 200 Deadlifts 2km Row/Run 200 Push Ups 2km Row/Run

SNATCH Weightlifting Snatch (Weight) 5x 1 Snatch Pull 1 Hang Squat Snatch 1 Overhead Squat Metcon (AMRAP – Rounds and Reps) 25’ AMRAP 25 Snatches 25 Push Jerks 25 Air Squats 100 DU 1’ Rest after each round