A) Gymnastics: 10 min EMOM

5 burpees + 5 Pull ups

B) Metcon: 10min AMRAP

10 Russian KB Swings (70/53)

5 push ups

10 box Jumps (24/20)

Target: 5+ rounds

A)    Oly: Power Clean and Jerk 1RM.

B)  Metcon: 3 RFT

15 toes to bar

50 double unders

10 clean and jerk (135/95)

Target: 10min, cap 15min

A) Metcon: AMRAP 25min

Teams of 2, 1 work, 1 watches

50 kb hang power snatch (53/35) (dumbbells ok too in a large class)

50 burpees to 45# bumper plate (jump on it ea burpee)

A) Oly: Hang Clean; 2 rep max

B) Metcon: 6 RFT

8 Thrusters (95/65)

3 Bar Muscle up (scale 6 c2b + 6 push ups)

Cap 15min.

Score: hang clean 2rm, metcon time

80'S DAY!

A) Oly: Power Snatch; Find a heavy double for the day (not touch and go)

B) Metcon: 12min AMRAP

200m Run

12 MB sit ups (20/14)

8 hang power snatch (75/55)

A) Strength: Back Squat; 3 reps @ 90% of 5RM or 80% of 1RM

E90sec x 8 rounds

B) Metcon: 7 rounds for time

7 Deadlift (225/155)

7 lateral burpee over bar

Cap 11min

A) Oly: 2 Power cleans + 1 Jerk 10min EMOM, add weight after 2 successful rounds (power clean, drop, power clean and jerk) Start around 65% of 1rm power clean

B) Metcon: The Chief - 5 x 3min amrap, 1min rest between

A)    Gymnastics: 3 rounds, 15 seconds transition between exercises, no break between rounds.

1. Toes to bar; 1min AMRAP (scale knee raise, or toes to rig)

2. Pull ups; 1min AMRAP (bands ok)

A) Metcon: Teams of 2; 1:1 break up anyway you want

150 double unders (300 single)

100 wall balls (20/14)

75 kb swings (53/35)

50 Deadlifts 185/135

25 Thrusters 135/95

A) Endurance: For time: 1k row + 25 burpees

B) Metcon: 6 Rounds for Time

6 Hang power clean (135/95)

9 Front Rack Lunge

12 Toes to bar

Cap 15min