week 3/1: these Metcons are gonna feel longer

#1
Back Squat 5-5-5-5-5
superset w/10 good mornings (any#)

E2M x 10 rounds
15 wall ball
5 pull up
2 hang squat clean 135/95
*rest any remaining time
*goal is to complete and have >30 secs of rest, adjust weight or reps accordingly

#2
row 2 k for time

15 mins to find 3RH deadlift

15 min AMRAP
10 DL @75% of 3RH
12 HSPU

#3 
DB bench press 10-10-10-10-10
superset with 20 GHD sit up

5 rounds of 15 ring dip and 30 double under,
immediately into
5 rounds of 15 kb SDHP 32/24kg and 30 double under

#4
1 mile jog

EMOM x 10 mins: 100m sprint
rest 3 mins
E2MOM x 3 rounds: 200m sprint

#5
EMOM x 10 mins, 1 power snatch (any weight)
EMOM x 10 mins, 2 snatch balance
EMOM x 10 min, 1 squat snatch

20 min AMRAP
5 squat snatch 115/75
10 burpees over bar
15 C2B pull up


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