WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with…

STRENGTH emom 10′ odd: 3 hang power snatch even: 12 deficit pushup METCON amrap 10′ 1 turkish get up 250 mt row 8 kb swing

METCON #1 for time: 21-15-9 front squat hspu REST 3′ METCON #2 for time: 2 rnds 300 mt row 20 ttb

STRENGTH deadlift 5-5-3-3-3 every 90″ METCON 3rft 300 mt row 12 deadlift (bw) 21 box jump

METCON for time: 10-9-8-7-6-5-4-3-2-1 push jerk front squat burpees over the bar

STRENGTH front squat 5-5-5-5 every 90″ METCON da 1 a 10 push press AFTER EACH ROUNDS: 5 kb.swing 10 h.r pushup 15 squat

STRENGTH emom 10′ even: 5 deadlift odd: 12 box jump METCON for time: 400 mt run 21 sdhp 400 mt run 15 sdhp 400 mt run 9 sdhp

STRENGTH clean e jerk 3-3-2-2-1-1-1 every 90″ METCON 4′ max reps clean e jerk 4′ max cals row 4′ max reps burpees