Box
Push-
Strict press- 5-5-5-5-5
Metcon-
3 AMRAP-
5 Hang power clean & jerk 40/25kg
5 Lateral burpees
rest 1 minute
3 AMRAP-
4 Hang power clean & jerk 60/40kg
4 Lateral burpees
rest 1 minute
3 AMRAP-
3 Hang power clean & jerk 70/45kg
3 Lateral burpees
Plate & DB WOD
Warm up-
3 rounds of-
15 squats
10 Push ups
5 Slow "Good mornings"
Metcon–
For time-
Cash in- 100 Jumping jacks
50 side to side jumps
50 Walking lunges
40 side to side jumps
40 Plate/DB ground to OH
30 side to side jumps
30 HRPU
20 side to side jumps
20 Plate/Db thrusters
10 side to side jumps
10 Burpees
Cash out- Hollow rocks
