3 rounds of: Run 400m 17 squat cleans, 95/65 Post

Open Gym only from 10-12

For time: 50 ghd sit-ups 50 calorie row 50 push

20 min amrap: 25 chest 2 bar pull-ups 50 air

5 rounds for time: 5 front squats, 185/115 5 burpees

18 min amrap: 18 box jumps, 24/20 18 kb split

For time: 50 calorie row 50 kb swings, 53/35 50

12 min amrap: 6 snatches*, 165/115 12 pistols *No singles

100-80* reps of: 15min cap Sit-ups Double unders *round of

5 rounds: 17 pull-ups 17 double kb shoulder 2 overhead,