5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

Front Squat

(Build to todays heavy set of 3)

For Time:
25 Thrusters 95/65 (M 65/45)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters 95/65 (M 65/45)

Deadlift

(3 Reps Every 2 Minutes for 10 Minutes)

5 x 3 @ 85% of last weeks heavy set of 3
(if you dont have a 3 rep max from last week, use about 75% of your 1 rep)

*Perfect mechanicsMetcon

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Hang Snatch (Build to a heavy single Hang Squat Snatch)

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters 95/65 (M 65/45)
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters 115/80 (M 80/55)
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters 135/95 (M 95/65)

Team of three with one athlete working at a time.
If you hit the 25 min cap, add 1 second for every rep not completed.

For Time:
52 Cards

Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run

Deadlift (Build to a hreavy set of 5)

Teams of 3 (For Time 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter Prowler Push (45/35)
75 Deadlifts (185/135)
400 Meter Prowler Push (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push (45/35)

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Hang Power Clean + Power Clean (Build to a heavy single complex)

For Time:
15 Power Cleans 155/105 (M 110/75)
600 Meter Run
10 Power Cleans 155/105 (M 110/75)
400 Meter Run
5 Power Cleans 155/105 (M 110/75)
200 Meter Run

AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar