8 min EMOM
5 Clean and Jerk

WOD:
12 min AMRAP
6 Power Snatches
24 Double Unders (42.5/30)

WOD:

3 Rounds For Time
20 Air Squats
20 Toes To Bar
20 Walking Lunges
20 Chest to Bar Pull-ups

Core:

6 Rounds
15 sec on 15 sec off
Hanging L-sit Holds

100 mountain climbers

20min AMRAP
5 Rounds

12 Lateral Box Jump Overs
15 Medicine Ball Cleans (9/6)
200m Run

Remaining Time: AMRAP Burpees

5x5 Back Squat
5x5 Deadlift
5x5 Bench Press
5x5 Strict Pull-up

Strength:

10 min EMOM
4 Hang Power Cleans

WOD:
21-15-9
Overhead Squats (42.5/30)
Burpees

WOD:

METCON DAY!

200m Run

20 Double Under

200m Row

300m Run

30 Double Under

300m Row

400m Run

40 Double Under

400m Row

500m Run

50 Double Under

500m Row

CORE:

30'' x 5 Alternate Plank

Strength:
5x5 Deadlift

Wod:

8min AMRAP
5 Dips
10 Wall Balls (9/6)
15 Double Unders