Strength 12min Emom Min 1-4) 2 Squat Cleans (build from 65%) Min 5-8) 2 Split…

Gymnastic Capacity 30 Pull-Ups 30 Handstand Pushups Rest 2:00 20 Pull-Ups 20 Handstand Pushups Rest…

Front Squat 3 sets of 3 reps @ 73% 2 reps @ 78% 1 rep…

Strength Super sets: 4×3 Seated Press 4×12 DB bent over Row (each arm) 4×5 Strict…

Metcon “Buy, Buy, Buy” 3 x AMRAP 5:00, resting 5:00 between: “Buy in” 50/35 Calorie…

Strength Capacity Builder AMRAP 4: 6 Power Snatches (135/95) 9 Power Cleans 12 Push Jerks…

Gymnastic Capacity On the Minute x 5: 25 Double-Unders, Max Strict HSPU Directly into… On…

Strength Back Squat 3 sets of 3 reps @ 70% 2 reps @ 75% 1…

Conditioning 2min emom x4 30 DU’s 10m Single arm DB OH lunge 50/35 15 Sit…