Metcon 10 Rounds For time: 5 Squat Clean & Jerk 70/50kg 10 Toes 2 Bar 200m Run   Post Scores Below!!

Teams of 2 24 Min AMRAP: 29 Burpee box jump overs 24/20 10 Power snatch 70/50 16 Chest to bar Post scores below!!  

Strength  Front Squat 5×5 @ 75% Back Squat 1×20 @ 50% + 5kg METCON 8 Minute AMRAP 15 Wall Ball 20/14 30 Double Unders   Post Scores Below!!

Strength  Deadlift 8×3 @ 85% METCON 3 Minute AMRAP x 3 30 KBS 24/16kg Max C2B in remaining time Rest 2 minutes between AMRAP’s  

Strength  EMOM x 10 Mins 5 Thrusters @80% of 3RM METCON 15 Min AMRAP 10 Push ups 15 Box jumps 24/20 10 Power cleans 60/40   Post scores below!!

METCON 6 Rounds For Time: 400m Run 30 Burpees Post Scores Below!!

Teams of 3 1 athlete runs 400m whilst athlete 2 & 3 work through the following: 21 Minute AMRAP 15 Power Clean 60/40 12 Push Jerk 9 Burpee Box Jump Overs **Switch athletes every 400m  

Strength  Front Squat 5×5 @ 70% Back squat 1×20 50% + 2.5kg METCON 4 Rounds For Time: 75 Air Squat 3 Rope Climbs

Strength: Deadlift 10 x 3 @80% Metcon: 14 Minute AMRAP 40 Burpees 40 Deadlift 100/70 40 Hand release push ups 40 Kettlebell lunges 24/16

Strength 3 RM Thruster METCON 4 Rounds For Time: 25 Wall Ball 20/14 25 Box Jump 24/20   Post Scores Below!!