5-5-5-5 front squat Then, 15 min amrap: 10 power cleans,

Run 1 mile 100 sit-ups 100 knees 2 chest Post

For time: (one kettlebell) 30 kb push jerks, 70/53 Run

12 min amrap: 12 box jumps, 24/20 12 KB swings,

Skill: Max rep pull-ups without coming off the bar Metcon:

For time: Row 1000m 3 rounds of: 12 shoulder 2

15 min amrap: 3 squat snatches, 135/95 3 strict pull-ups

For time: 24 knees 2 elbows Run 200m 48 box

3 rounds for time of: 5 barbell complexes*, 75% of

30-25-20-15-10 reps of: Burpees KB snatches, 53/35 Sit-ups Post times