Strength:
3-3-3
Floor Press
3-3-3
Back Squat
Metcon:
60-40-20
Clean & Jerk 40/30kg
Double Unders
Finisher:
100 Medball twists
10 Overhead situps 20/10kg
For time:
30 Thrusters 50/30kg
30 Double Unders
30 SDHP 50/30kg
30 Double Unders
30 Pushups
30 Double Unders
30 Pull Ups
30 Double Unders
Strength:
Max in 5 mins:
Chest to bar Pullups
Max in5 mins:
Ring Dips
Max in 5 mins:
Squat Jumps 20kg
Finisher:
100 Medball twists
30 Overhead Situps 10/6kg
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Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees