Strength:
Deadlift 2-2-2-2-2
Metcon:
AMRAP in 15min:
2 Squat Cleans (#70/45)
20 Lateral bar hops
8 HSPU
4 Squat Cleans
20 Lateral bar hops
8 HSPU
6 Squat Cleans
20 Lateral bar hops
8 HSPU
....Etc keep adding 2 reps to the cleans until the time is up.
Weightlifting:
-Overhead squat
(60%) 5×5
-Snatch balance
(60%) 3×3
(70%) 3×3
-Hang power snatch
(60%) 3×3
(65%) 3×3
(70%) 2×2
-Snatch pull with 3 pause
(60%) 3×6
Competitors:
A.
EMOM for 5min:
5 Touch and go Squat Cleans
Choose a heavy weight and go across
B. 7 Rounds for time:
15 Wallballs
40m Sandbag Carry (#70/45)
5 Bar Muscle-ups
C. 5 Sets:
Sprint 200m
15 GHD Situps
Wearing a 10/6kg vest
Rest as needed between sets