A. Lower Body Strength

3 sets of:
20-40sec. wall-sit
into 10-15 elev. heel Goblet Squats
rest ~2min

B. Metcon

15min AMRAP of:
12 DB-DL
9 DB-Hang Power Cleans
12 alt. DB-Push Press
9cal Echo Bike

A. Outdoor

5 sets of:
4min on 3min off

400m run (start @ back wall)
15 DB-Front Squats @2x22,5/15kg
15 T2B
ME Devils press @2x22,5/15kg (shoot for at least 45sec.)

A. Snatch 16 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Front Squat 5 x 2

2 Front Squat
2 Front Squat
2 Front Squat
2 Front Squat
2 Front Squat

C. Metcon

Emom until fail (max 10 min)

4-10 C2B
7-10 thruster (52,5/35)

A. Snatch

5 sets

1.1.1 slow pull snatch from floor (15s between reps)

Rest 90s

B. Accessories

3 sets

1 hang musclesnatch into 8-10 behind the neck snatch grip pushpress with 3s eccentric

Rest 60s

16-20 banded facepulls with 1s hold

Rest 60s

24-30s high knee side plank per side

Rest 60s

A. 1 Power Clean + 3 Split Jerks 9 x 1

1 1 Power Clean + 3 Split Jerks
1 1 Power Clean + 3 Split Jerks
1 1 Power Clean + 3 Split Jerks
1 1 Power Clean + 3 Split Jerks
1 1 Power Clean + 3 Split Jerks
1 1 Power Clean + 3 Split Jerks
1 1 Power Clean + 3 Split Jerks
1 1 Power Clean + 3 Split Jerks
1 1 Power Clean + 3 Split Jerks

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. MetCon

3 rounds for time
30 alt. Stepups (22,5/15)
20 V-Ups
10 strict Pullups