For time: Run 800m 40 KB snatches, 53/35 Run 400

Strength: Set 2 rm deadlift Metcon: (15 min cap) 10

20 min amrap: 12 chest 2 bar pull-ups 24 box

"Core Annihilator" Tabata knees 2 elbows Tabata knees 2 chest

Strength: 1rm snatch "Amanda" 9-7-5 Muscle-ups Squat snatch, 135/95 Post

7 rounds for time of: 8 hang power cleans, 135/95

For time: (25 min cap) run 800m 25 ring dips

For time: Buy-in: Row 1000m 2 rounds of: 25 KB

17 min amrap: 70 double unders Run 400m 21 toes

3 rounds for time of: 30 wall shots, 20/14 30