5 min AMRAP
10 Swings (70/55)
then max sit ups for remainder of the minute
rest 2 min
5 min AMRAP
10 Pull Ups at the top of each minute
then max wall balls for remainder of the minute
rest 2 min
5 min AMRAP
10 Box Jumps
then Max Push Ups for remainder of the minute
rest 2 min
5 min AMRAP
10 V Ups
then max air squats for remainder of the minute
METCON
3 rounds
400m Run
15 Power Cleans (95/65)
10 HSPU
rest 3 minutes
2 rounds
400m Run
15 Power Cleans (135/95)
10 HSPU
rest 2 minutes
1 round
15 Power Cleans (185/135)
10 HSPU
Strength
Front Squat
15 – 20 min to Find 1RM
Metcon
0-3 min
2 rounds of
3 Front Squats (115/95)
3 Burpees
3-6 min
2 rounds
6 Front Squats
6 Burpees
6-9 min
2 rounds
9 Front Squats
9 Burpees
and so on
