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Metcon. In pairs

5min Amrap (I go, you go)
Hand over hand sled pull

Rest 2min

5min Amrap (I go, you go)
Sled drag

Rest 3min

As individual
20-15-10-15-20 AAB cal
10 floor press after each rd

Lift.

Split jerk 5×3 Barbell taken from floor.

Metcon.

12min Amrap

12 thrusters 52.5/35kg
9 lateral bar burpee
6 chest to bar
Rest 60sec after each rd

Strength.

Push press 4×3 @85% of 3RM

Kettlebell bent row 3×10

Metcon.

10min Amrap
10 power clean 70/45kg
20 box jump 24/20
40 double unders

Gymnastics.

8min omem.

Odd min. 5-10 toes to bar (quality movement)
Even min. 12/8 AAB cal

Metcon.

20min Amrap

21 wall ball
18 pull up
15 kettlebell swings
12 handstand push up

http://youtu.be/M-ThqlqOvzY

Strength.

Back squat 1RM

Metcon.

3rft
10 deadlift 100/70kg
200m run

Strength.

Push press 4×3 @80%

Pronated bent row 3×10

Metcon.

10-20-30

Ring dips
Axle bar power cleans 45/30kg

Gymnastics.

Strict muscle up

Metcon.

30min Amrap

20 wall ball 10’/9′ 9/6kg
20 pull up
20 box jump 24/20
20/15 AAB cal or Cal row (alternate btw bike & rower each rd)

Strength.

Back squat 4×6 @82%

Metcon.

200m run
21 kettlebell swings 24/16kg
200m run
15 kettlebell swings
200m run
9 kettlebell swings

Lift.

Clean & Jerk 5 x 1.1.1 rest 10sec btw reps

Metcon.

10 down to 1 Hang clean 45/30kg
1 up to 10 Lateral bar jump burpee

Strength.

Push press 4×3 @75%

Supine ring rows 3×10

Metcon.

7min amrap
3 strict handstand push up
6 toes to bar
12 KB snatch (6 each arm) 24/16kg

At 7min complete 100 double under finisher