8 rep COMPLEX

CLEAN PULL + CLEAN (NOT A POWER CLEAN) + FRONT SQUAT + JERK = 1 rep.

50 to 80 percent loading 2 “reps at each % is suggested

50-60-70-80

https://www.crossfit.com/essentials/metabolic-syndrome-and-insulin-resistance-underlying-causes-and-modification-by-exercise-training

4 Rounds

21 Wallballs (20/14)

18 Pull Ups

15 KB Swings (53/35)

12 HSPU

7 rounds

7 rounds

12 KB Swings

1 rope climb

21-15-09 ( R/L) 
DB Power Snatch 45/35 
300 meter Run

Elements

Rope climb

 Wallballs

DB Power Snatch

KB Swings

Jerk

 Pull Ups

HSPU

Clean Pull

Clean

Front Squat

Row

 Mile Run

Back squat 15-12-9-6-3 reps

3 rounds for time of:

15 thrusters

3 15-ft. rope climbs, legless ascent and descent

105 / 155

Rest and Read

https://www.crossfit.com/essentials/metabolism-feinman