Strength  Deadlift 1×2 @ 80% 1×2 @86% 1×2 @92.5% METCON 5x 3 Minute Rounds 20/15 cal Row 12 Hang Power Clean 50/35kg 8 Toes 2 Bar

Strength Strict Press 3×10 AHAP 3 x Max Diamond Push Ups METCON 14 Minute AMRAP Level 3/2/1 200m Run 10 Strict HSPU/ Kipping HSPU/Push-ups 10 Overhead Squats 50/35,  40/25, 20/15

Teams of 2 For time: Buy in : 1 mile dog walk 3 Rounds Accumulate 2 mins iron cross 40 Banana split squats 60 Hula hoops with tyre 80 Grasshoppers Buy out:  1 Mile dog walk          

Strength  Back Squat 1×5@ 40% 1×5@ 50% 1×5@ 60% METCON For Time: 40 Wall Ball 24 T2B Rest 2:00 30 Wall Ball 18 T2B Rest 90 sec 20 Wall Ball 12 Toes 2 Bar Rest 60 sec 10 Wall Ball 6 T2B  

STRENGTH Deadlift 5-5-5-3-3-1 METCON 12 Minute AMRAP 15 Cal Row 20 KBS 24/16 10 Pull Ups  

Gymnastics 8 Minutes EMOM 8-12 T2B METCON 7 Rounds 4 Power Snatch 50/35 40/25 30/20 3 OHS 50/35 40/25 30/20 200m Run

Strength: Push jerk 3-3-3-3-3-3 METCON: 21-15-9-15-21 Shoulder to overhead 60/40 50/30 35/20 Burpee to 6′ target

Teams of 2 50 T2B Run 400m as a team 50 Power Snatch  (40/30) Run 800m as a team 100 Push-ups Run 800m as a team 50 Pull Ups Run 400m as a team 50 T2B

Strength Front  Squat 1×5@ 75% 1×3@ 85% 1×1+@ 95% METCON 8 x 250m Row (rest 1:1)

METCON 5 Rounds For Time: 400m Run 20 Box Jump Overs 24/20 10 C2B Pull Ups