Strength
Strict Pres
3x5 @ 55%
3x3 @ 65%
3x1 @ 75%

Metcon
7 Rounds
7 Burpees
7 Thrusters 115/80

Strength
Work to a heavy Clean

Metcon
10 Rounds
Short Half Lap Sprint
10-1
Power Cleans 115/95

Metcon

Tabata :40 on :20 Off
Max Ski Erg Calories
Rest 2 Mins
Tabata :40 on :20 Off
DB Floor Press 40/30
Rest 2 Mins
Tabata :40 on :20 off
Max Burpees
Rest 2 Mins
Tabata :40 on :20 off
Max DB Push Ups

Strength

5 times- 5 Roll Back to 5 Hex Press
5x15 Bent Over Barbell Rows: increase in weight each set

Metcon

Partner
20 Rounds You Go, I Go
5 Strict Chin Ups
10 Front Rack Lunges 95/75
15/12 Calorie Bike

Metcon
30-20-10-10-20-30
DB Snatch 50/35
V-ups
Calorie Row

Strength
Work to a heavy Sumo Deadlift

“Kelly”
5 Rounds
400 Meter Run
30 Box Jumps 24/20”
30 Wall Balls 20/14

Strength
Work to a Heavy Snatch

Metcon

800 Meter Run
100 Double Unders
30/24 Calorie Row
100 Double Unders
30/24 Calorie Ski Erg
800 Meter Run

Strength

8x3 Bench Press @ 70%
Alternating with Super Sets of Bent Over Single DB Rows and 15 Banded Tricep Pull Downs

Metcon

10 MIN AMRAP
200 Meter Run
15 Burpee Box Jump Overs 24/20”

Strength

Accumulate 3 Mins of Handstand Holds or Weighted Plank Hold
work on a gymnastics skill

Metcon

3 Rounds
Short Half Lap KB Farmers Carry 53/35
16 Pistols
8 T2B

After Party
Tabata Bike Calories

EMOM x 10
3 Push Jerks: Build in Weight Each Set

12 MIN AMRAP
21 Straight Leg Med Ball Sit ups 20/14
15 Deadlifts 145/105
9 Hang Power Cleans

Strength

Back Squat 8x3 @70-75%

Metcon

10-9-8-7-6-5-4-3-2-1
Wall Balls 30/20
Strict Pull ups

Strength
6 Sets of 4 Front Squats Increasing in Weight Each Set

Metcon

24-21-18-15-12-9-6-3
Kettlebell Swings 53/35
Burpees

28 Minutes With a Partner
Max Distance Row- Score
Switch- 20 Double Unders, 10 T2B, 5 Handstand Push-ups, 1 Deadlift @ 70-75%

Strength
Work To A Heavy Bear Complex

Metcon

“Artie”
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters 95/65

4 Rounds for Time
300 Meter Ski Erg
20 V-ups
300 Meter Run

Rest 3 Mins

4 Rounds for Time
Building Lap Farmers Carry 35/25
20 Box Jumps 24/20”
Long Half Lap Run

Strength

work to a heavy hang power clean

Metcon

4 Rounds for Time
30 Wallballs 20/14
20/15 Bike Calories
10 Power Cleans 135/95

Strength
10x3 Sumo Deadlifts @ 55-65%

Metcon

10 MIN AMRAP
6 Pistols
6 C2B Pull-ups
rest 3 Mins
10 MIN AMRAP
6 KBS 53/35
12 Alternating V-ups

Metcon

20 Minutes
Death By
Hang Snatch
Burpees
*Hang Snatch increases by 1 Burpees increase by 2

Strength
100 Hammer Curls
50 Skull Crushers
50 Tricep Extensions
100 Banded Pull Aparts

Metcon

5 Rounds

15 Plate Sit-ups 25/15
1 Building Lap w/plate

Strength
Work to a heavy Split Jerk

21-15-9
Bike Calories
Jump Squats
Directly into
21-15-9
Ski Erg Calories
Reverse Lunges

After Party
Tabata
Bottom to Bottom Push-ups