Strength: Deadlift 5×5

then

AMRAP in 20 minutes of:

– 5 front squat (135/95)

– 10 push-ups

– 15 double unders

Strength:

– Build up to a heavy 3-rep thruster in 10 minutes

Skill:

– Kettlebell snatch

Metcon:

21-15 and 9 rep rounds of:
– Left-arm Kettlebell snatch (1.5/1)
– Right-arm Kettlebell snatch
– Pull-ups

Five sets of:
Handstand Holds x 45 seconds
(accumulated time – if you come down, get back up; if you’re an advanced athlete, these should be freestanding)
Rest 45 seconds
L-Sit x 45 seconds
(accumulated time – if you break, get back into it)
Rest 45 seconds
Pistols x 5 reps each leg
(use appropriate modifications – regressions and/or progressions – as necessary)
Rest 45 seconds
Hollow Rocks x 40 reps
(nice and smooth)
Rest 45 seconds
Perfect Burpees x 10 reps
(these should be pretty – landing feet in nice squat position with proper posture – not necessarily fast)
Rest 45 seconds

Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes;
and then,
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees

Take 15-20 minutes to build to a heavy 3-RM Overhead Squat;
and then,
Against a two-minute running clock, complete the following:
400 Meter Run
Walking Lunges x Max Reps

Complete a total of four sets, and rest exactly 2 minutes between sets.

Five sets of:
Deadlift x 5 reps @ 21X1
Rest 20 seconds
Box Jumps x 15 reps @ 10X0
Rest 20 seconds
Ring Rows x 12 reps @ 2111
Rest 20 seconds
Toes-to-Bar x 10 reps
Rest 3 minutes

Back Squat x 5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes (x4)

Four rounds for time of:

– 95/65 lb. Push Press x 12 reps
– Heavy KB Swings x 12 reps

Flexibility:

– Band work

Warm-up:

– 35 wall-balls unbroken

then…

Metcon

6 rounds for time of:

– Barbell complex (95/65)

– 100 m run