Metcon (time)
5 rounds for time of:
500/400m row
12 Pull-ups
21 Box jumps 24/20”

Strength (load)
Bench press 8-8-8-8-8

Metcon (time)
10 rounds every 4 minutes, each for time:
20/16 cal row
12 push press
60/40

Strength (load)
Overhead squat
1-1-1-1-1

Metcon (time)
21-15-9 for time of:
Bench press 60/40
Pull-ups
Echo bike calories

Metcon (reps)
AMRAP 12
20 cal row
40 double unders

Rest 2min

AMRAP 12
20 cal echo bike
80m shuttle run

Strength (load)
Back squat 1-1-1-1-1

Metcon (no result, interval)
D.T. #7
5 rounds of:
12 Deadlifts 70/50
9 Hang power cleans
6 Push jerk

rest 1min between rounds

Metcon (time)
3 rounds for time of:
50 double unders
20 box jumps 24/20”
250/200m row

Strength (load)
Find your power snatch 2RM in 20minutes