TUESDAY

STRENGTH:

EMOM X 12

ODD: 10 – 15 burpees

EVEN: 3 snatches power or squat (progression)

Rest 5 min

METCON:

OPEN

AMRAP 15 MIN

3 muscle ups

9 deadlifts 155#/105#

6 hang cleans 155#/105#

PERFORMANCE

AMRAP 15 MIN

12 pull ups

9 deadlifts 135#/95#

6 hang cleans 135#/95#

FITNESS

AMRAP 15 MIN

12 pull ups

9 deadlifts

6 hang cleans