STRENGTH

Front squat

3-3-3-3-3

METCON

10′ AMRAP

6 Cleans

9 Wall Balls

12 Sit ups

STRENGTH

1 RM Back Squat

METCON

5 Rounds for time:

5 Burpees

10 Box Jumps

20 Push ups

30 Squats

40 Lunges

STRENGTH

Deadlift

3-3-3

METCON

5 Rounds

50-40-30-20-10 Thrusters

10-20-30-40-50 Sit ups

STRENGTH

Front squat

4-4-4-4-4

METCON

6 Rounds for time:

10 Push jerks

10 Burpee box jumps

METCON

Tabata squat

then…

10 Rounds for time:

10 Burpees

10 Pull ups

10 Kb swings