150-100-50 DU
15-10-5 Squat Clean (60%-70%-80%)

21-15-9
Med Ball Squat clean (30/20)
Ring dips
REST 4 min
42-30-18 Sit-ups
21-15-9 Burpees

15 min AMRAP: (3,6,9…etc)
pullups
devil press (35/25)
200m run

for the pullups/devil press, the reps will go up by 3 reps each round, the run will remain at 200m.

every 5 minutes x3 sets:
200m Run
15 T2B
15 overhead squats (95/65)

at 0:00….
10-9-8-7-6-5-4-3-2-1
HSPU
Goblet squats (70/44)

13 min cap

rest until 15:00…

at 15:00…

10-9-8-7-6-5-4-3-2-1
KB swings (70/44)
30 Double unders after each set

13 min cap

rest until 30:00…

at 30:00…
1 min AMRAP:
burpees

15 min AMRAP:
20/18 Cal row
10 DB snatch (50/35)
BMU (RX+)/strict Pullup (RX) (2,4,6, …etc.)
1 min rest

for time/30 minute time cap:
15-12-9-6-3 C2B pullups
12 back rack lunges after each set (135/95) (95/65)

Build to a Heavy single on back squat in remaining time

3min AMRAP
DU
…
At 3 minute mark start second metcon…

at 3:00…
For time
12 Power Clean (185/105) (135/95)
24 Ring Dips
9 Power Clean (205/125) (155/105)
18 Ring Dips
6 Power Cleans (225/145) (175/115)
12 Ring Dips

18min time cap (AMRAP included)

For time
15 T2B
30 Plate Overhead Lunges (25/15)
15 T2B

Rest 2:00

30 Weighted Sit-ups (25/15)
15 BBJO (24/20)
30 Weighted Sit-ups