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Metcon.

Half Murph.

800m run
50 pull up
100 push up
150 air squat
800m run

Strength.

Back squat 1RM.

Metcon.

8min Amrap.

30 double unders
10 power snatch 45/30kg
30 double unders
10 front rack lunges 45/30kg

Strength.

Strict press 1RM

Weighted strict pull up 1RM

Metcon.

10min omem.

Odd min. 18/12 AAB Cal

Even min. 15 unbroken toes to bar

Scale reps/movement appropriately.

Oly.

High hang clean (hip). Build to 1RM.

Metcon.

3rft.

15 lateral bar jumping burpee
15 hang power cleans 52.5/35kg

Strength.

Deadlift. Build to heavy 5 touch & go reps. No bounce.

Metcon.

12min Amrap

30 wall ball 10’/9′ 9/6kg
200m run
10 handstand push up

Metcon.

18min Amrap.

15 burpee chest to bar
15 power snatch 52.5/35kg
15 handstand push up

Strength.

Floor press 3RM.

Skill.

Med ball cleans.

Metcon.

42 med ball cleans 9/6kg
21 floor press @ BW
30 med ball cleans
15 floor press
18 med ball cleans
9 floor press

Teams of 2.

0-15min. Establish 3RM hang power clean

15-18min. Rest.

18-30min. Amrap.

500m/350m row
12 deadlifts 100/70kg
21 box jump overs 20″

Metcon.

‘Running clock’
0-5min. 5min Amrap.

5 power clean 50/35kg
20 double unders

5-8min.

400m run

8-13min. 5min Amrap.

5 push press 40/30kg
5 pull up

13-16min.

400m run
16-21min. 5min Amrap.

5 overhead squat 40/30kg
5 toes to bar

Metcon.

30min Amrap.

1000/750m row.
30 Kettlebell snatch (alternate) 24/16kg.
45 wall ball 10’/9′ 9/6kg.