CONDITIONING Metcon (AMRAP – Rounds) 15’ EMOM a) 20 Air Squats or 10 Pistols b) 20-25 Sit Ups c) 10 Sprawl Tuck Jump Finisher Tabata Leg Raises

PUSH PRESS Weightlifting Push Press (5×5) Find a moderate weight for sound technique and unbroken reps Metcon (AMRAP – Rounds and Reps) 4×3′ ON/ 1′ OFF 8 Thrusters 10 Alternating V-Ups 12 Jumping Jacks

POWER CLEAN Weightlifting Power Clean (5×5) Power Clean 5×5 Find a moderate weight and focus on technique, don’t drop the bar Metcon (Time) For Time 20-15-10-5 Power Clean Burpee double lateral jump

WILDCARD Metcon (AMRAP – Reps) 2 Rounds 2′ ON / 1′ OFF Max Thruster Max Burpees Max Squat Clean Max Jump Overs

CONDITIONING Metcon (AMRAP – Rounds and Reps) In pairs 25 min AMRAP 100 lunges 75 plate G2OH 50 Air squats 25 Burpees

SNATCH Weightlifting Muscle Snatch (5×5) Find a modeate weight with good technique and control over the bar. Dont drop the bar Metcon (AMRAP – Rounds and Reps) 5×3 ON/1 OFF 5 Hang Snatches 10 Lateral Jumps 15 sit ups

GYMNASTICS Gymnastics Pistols (5×5) 10 swimmers 5×5 Pistols Metcon (Time) 5 Rounds For Time 20 Plate Overhead Reverse Lunges 15 Push Ups 10 V-Ups

CONDITIONING Metcon (Time) FOR TIME 10-20-30-40-50 Plate GTO 15 Burpee to plate 15 Air Squats

SHOULDER PRESS Weightlifting Shoulder Press (5×5) Find a comfortable and moderately challenging weight to focus on technique Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 Front squats 30 sit ups 15 push jerks

CLEAN Weightlifting Muscle Clean (5×5) First day back guys, focus on movment and technique, the weight will come. Remeber guys dont drop the bar and be careful with equipment outdoors Metcon (Time) 5 Rounds for time 8 Burpees 10 Hang Power Clean 8 Burpees 30 lunges