S/T
EMOM for 12 minutes
Even-7 Power Snatches
Odd-7 Burpees over the Bar

Metcon
For time
21-15-9 
Box Jumps
Ring Dips

S/T
EMOM 12:
even-Deadlift x 3 reps, add weight each set
odd- burpee pull-up x 4

MET-CON
"DT"
5 Rounds For Time
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks (155/105 lbs)

S/T
A.) 3 RDS NFT
5/s Xiaopeng
5/s windmill
10 PVC OHS @ rack

B.) Snatch: warm up to mod weight (60-75%1RM)
8 minutes: 1 Power Snatch every :30
then
8 minutes: 1 Squat Snatch every :30

​MET-CON
5 Rounds
3 OHS
6 Burpee over Bar
9/s lunge jumps 

S/T
8 Min AMRAP
10/s switch grip single arm RKB swing
8 goblet squat jumps
5/direction Halo

MET-CON
Tabata the following in circuit
Pistol squat
Toes to bar
Reverse goblet lunges
Hallway plank drag (1 length, purple gliders on feet)
Rope walk ups
Push up+ rope pull (1 length)

Partner Workout
​*One person works at a time.  Rest while your partner works.  Both partners complete all.
30 Goblet Squats
15 Wall Balls
Back stair Farmer carry (down&up once=1 rep)
150 DUs /300 singles
30 Goblets
15 Burpees
Back stair Farmer carry (down&up once=1 rep)
150 DUs /300 singles
30 Goblets
30 Push-ups
Back stair Farmer carry (down&up once=1 rep)
30 V-ups
3x :60 reverse plank hold each

S/T
3 rds NFT
10 bucket tosses
10 PVC "rail" Front squats @rack


MET-CON
7 Rounds for Time
5 Strict Chin-Up
5-10-15-20-15-10-5 Med Ball Squat Cleans

*recover 3-5 min with clock still running

2 Rounds For Time:
800m Run,
15 Chin-Ups

S/T
A.) 3 RDS NFT
10 Kip swings
10 straight leg raises (T2B) or windmill T2B
5 roll to burpee

B.) Snatch grip Deadlift
warm up to met-con weight (mod-5)

MET-CON
5 rounds
5 Snatch Grip Deadlift
10 declining push up (feet up)
15 AKBS

S/T
Handstand conditioning
3 rounds NFT:
10 shoulder taps
10 handstand shrugs
5 HSPU (s: wall walk)
10 hollow body rockers w/ roll to 10 superman rockers & roll back
10 V-ups

MET-CON
Death by...
calorie row OR
10m sprint (one length of floor)

S/T 
Build to 1 RM Push Press 

MET-CON
AMRAP 20 Minutes
10 Chest to Bar Pull ups
10 Ring Dips (s:box/bench)
10 lateral box jumps
20 calorie row
30 Wall Ball
​

S/T
Front racked Box Squats
5x5 building wt.
Jump squats 3x5 @ 70% of above

MET-CON
In alternating fashion
Front racked KB lateral box step ups
18-15-12-9-6-3
Rope climb
3-6-9-3-6-9


*KB wtd double leg lower
​5x10