Work Run Repeat

Strength

For Time

50 Power Snatch 75/55
200m Run
50 T2B
200m Run
50 Back Rack Lunges 75/55
200m Run
50 Clean & Jerk 75/55
200m Run
50 Wall Balls 20/14
200m Run
50 Pull-ups
200m Run
50 Burpees
200m Run

*30min time cap

MetCon

Kinda Equipped

For Time:
50 Alt DB Snatch
200m Run
50 V-Ups
200m Run
50 DB Lunges (rack however you please)
200m Run
50 Alt DB Hang Clean & Jerk
200m Run
50 DB Thruster (25/25)
200m Run
50 Pull-ups
200m Run
50 Burpees
200m Run

BODYWEIGHT / HOUSEHOLD GEAR

For Time:
50 OO GTOH
200m Run
50 V-Ups
200m Run
50 OO Lunges (rack however you please)
200m Run
50 OO Hang Clean & Jerk
200m Run
50 OO Thruster (alt shoulders ea rep)
200m Run
50 Plank Walk Outs
200m Run
50 Burpees
200m Run