Metcon 50-35-10-35-50: – Box Jump Overs @ 24/20” + 10 Clean & Jerks after each set @ 60%

Weightlifting Low Hang Squat Snatch 1 x 4 @ 65% 1 x 3 @ 70% 3 x 3 @ 75% @ 1-2″ below the knee

Gymnastics EMOM 12:00 – 1. 4 Push Press @ 82% – 2. 1-2 Strict Chin-up + 4-6 Bar muscle ups – 3. Rest Metcon AMRAP

Weightlifting Back Squat E3MOM 15:00 – 5 reps @ 82% Metcon E4MOM 16:00 2 rounds: – 10 Burpee Box Jump Overs @ 24/20″ – 20

Metcon For Time: – 250 Push-ups * Every break athletes will complete a 400m Run

Metcon 4 rounds: – 15 TTB – 12 Deadlift @ 52.5/35kg – 9 Thrusters @ 52.5/35kg

Gymnastics Every 2mins for 10mins – 8 Strict Pull-ups – 10 Barbell OH lunges @ 42.5/30kg Metcon For Time: – 30 Hang Power Clean @

Metcon EMOM Sets 1. Death by Power Snatch @ 70% 1,2,3,4… until failure Right into 2. Death by V-ups 2,4,6,8,10… until death Right into 3.

Weightlifting Back Squat – 3 x 5 @ 75% Metcon 5 x 4mins AMRAPs – 12/8 Cal Row or Bike – 15 Wall Balls @

Weightlifting Work up to RPE 8/10 – 1 Snatch – 2 OH Squats Metcon AMRAP 12:00 – 4 HSPU – 6 TTB – 8 Box