Weightlifting
Hang Clean (3-3-3-3-3-3-3)
(18min)
45%-55%-60%-65%-70%-75%-80%
45%-55%-60%-65%-70%-75%-80%
Back Squat (Find 20 rep max weight in 2 attempts)
(17min)
Start your first round with 60% of 1RM back squat. Then add 5# next round. You cannot put the bar down and you should not rest for minutes at a time.
Start your first round with 60% of 1RM back squat. Then add 5# next round. You cannot put the bar down and you should not rest for minutes at a time.
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
7 Deadlift 225/155
7 Strict Handstand Push-ups
7 Deadlift 225/155
7 Strict Handstand Push-ups
GYM1010 
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