Metcon 3

5 rounds
KB complex (16/12):
1x Clean + 2x Jerk + 3x Front squat = 1 rep
5-4-3-2-1x reps/arm

10 rounds
6x KB snatch, each arm (32/16)
12x Box jumps (60 cm)

3 rounds
Run 400mt
30x Double-unders
20x KB swings (32/24)
15x Burpees
5x/arm KB snatch (24/16)

3 rounds
3x Muscle-up
10x Double KB sumo deadlift (2x48/32)
10x/arm KB Windmill (16/12)
50m Farmer walk (2x48/32)

Max rounds in 20 minutes

5x Handstand push-ups
10x Pistols
15x KB swings (24/16)

3 rounds
15x KB snatch (24/16), left arm
15x Sit-ups
15x KB snatch (24/16), right arm
15x Knees to elbows

4 rounds
30x Burpees
10x Pull-ups, strict
15x Double KB squat cleans (2x24/16)
20x KB swings (24/16)

1 round
30x Burpees broad jumps
20x Double KB push press (16/12)
20x Squats
20x KB renegade rows (16/12)
Sprint 100m
20x KB swings (24/16)
20x Double KB front squat(16/12)
20x KB snatch (24/16)
Sprint 100m
20x Pull-ups
20x Sit-ups
20x Push-ups
Sprint 100m
30x Burpees broad jumps