Strength: 3x10 ring dips 12 min emom: Odd min: 25

Strength: Back squat 5x3 Metcon: 30-20-10 Back squats, 225/135 (from

Strength: Split jerk: work up to a heavy single Metcon:

For time: 50 kb snatches, 53/35 10 wall climbs 30

Strength:  Front squat 3x10  Metcon: 12 min amrap: 6 ring

Strength: 3x3 hang snatch Tabata air bike (calories) Tabata reverse

Strength: Thruster 3x3 3 rounds for time: Run 400m 21

Strength:  Work up to a heavy clean & jerk Metcon:

Strength:  deadlift 3x5 Metcon: For time: (15 min cap) 50

Strength: Shoulder press 3x5 Metcon: 14 min amrap: (go up