Weightlifting

Snatch, Clean, Jerk alternating

Metcon

3 x Every 12min:

3 rounds for time:
A)
15 wall ball
12 kipping pull up
9 burpee to target

3 Rounds for time:
B)
15 box jump over
12 Double DB thruster 50/35 lbs
3 wall walk

3 Rounds for time:
C)
500/400m row
9 burpee over rower

TC: 9-10min in each set