Strength
Bench Press 6x3 @ 65-70%

Metcon
21-15-9-9-15-21
Row Calories
V-ups
Wall Balls 20/14

Strength

Work to a Heavy Snatch Balance

Metcon
12 MIn AMRAP
2 Hang Snatch/2 Snatch
6 T2B
10/8 Bike Calories

Strength
Work to a Heavy Front Squat

Metcon
15-12-9-6-3
Power Cleans 135/95
Burpee Box Jump Overs 24/20”

Metcon
250 Meter Row
20 Push ups
250 Meter Row
15 Push ups
250 Meter Row
10 Push ups
250 Meter Row
5 Push ups
250 Meter Row
5 V-ups
250 Meter Row
10 V-ups
250 Meter Row
15 V-ups
250 Meter Row
20 V-ups

After Party
Max Strict Chin-ups
Max Double DB Bicep Curls

Strength
Work to a Heavy Complex
Power Snatch/Over Head Squat

Metcon
10 Calorie Ski
5 Power Snatch 95/65
200 Meter Run
20 Calorie Ski
10 Power Snatch
200 Meter Run
30 Calorie Ski
15 Power Snatch
200 Meter Run

Strength
Deadlift 5x5 @ 60-65%

Metcon
4 Rounds
Short 1/2 lap Farmers Carry 50/35
12/8 Calorie Bike
10 DB Front Rack Walking Lunges

Strength
Push Press
10-10-8-8-4-4
*10 OH Sit-ups with a plate or med-ball between sets

Metcon
16 MIN AMRAP
4 HSPU
4 C2B
4 Pistols
50 Double Unders
*increase by 2 reps each round 6/6/6, 8/8/8, etc

Strength
Work To A Heavy Push Jerk

Metcon
4 Rounds
250 Meter Ski Erg
4 Power Snatch 105/75
250 Meter Row
4 Snatch

Metcon
”Annie”
50-40-30-20-10
Double Unders
Sit-ups

Strength
100 Hammer Curls
50 Skull Crushers
50 Tricep Extensions
3x Max Side Arm Plate Raises
3x Max Front Arm Plate Raises

Strength
Back Squat
6x4 Increasing in Weight Each Set

Metcon
18 MIn AMRAP
9 Burpee Over Bar
9 Bike Calories
9 Sumo DL High Pulls 95/65

“Holbrook”
Partner I Go/You Go
20 Rounds
5 Thrusters 115/85
10 Pull-ups
100 Meter Sprint

Strength/Skill
Work on a missed lift/gymnastics skill/stretch/mobility

Metcon
Every 5 Mins for 20 Mins
6 Handstand Push-ups
9 Squats
400 Meter Run
12 Hang Cleans 75/55

Strength
10x2 Deadlifts @ 50-60% Use Chains if desired

Metcon
4 MIN AMRAP
Max #45 Sled Push
Rest 2 Mins
4 MIN AMRAP
Max Meter Ski Erg
Rest 2 MIns
4 MIN AMRAP
Max Ball Over Shoulder AHAP
Rest 2 Mins
4 MIN AMRAP
Max Meter Row

Strength
4x10 DB Bench Press
4x10 Single Arm Bent Over DB Rows
4x Max Unbroken Set of Strict Chin-ups

Metcon
12 MIN AMRAP
Short 1/2 Lap Run
12 Ring Rows
Short 1/2 Lap Run
12 Hand Release Push-ups

Strength
Build to a Heavy 3 Rep Over Head Squat

Metcon
Buy In: 25 Calorie Bike
25 Double Unders
5 Power Snatch 95/965
5 OHS
50 Double Unders
10 Power Snatch
10 OHS
75 Double Unders
15 Power Snatch
15 OHS
Buy Out: 25 Calorie Bike

Metcon
4 Rounds
400 Meter Run
20 T2B
20 Pistols

After Party
Double Tabata
Alternating Movements
Russian KBS
Side Plank Holds

Strength

Work to a heavy Clean and Jerk

Metcon

12-10-8-6-4-2
G2OH with 45/25 Plate
OH Lunges w/Plate

Strength
Bench Press
8x2 @ 75-80%

Metcon
12 MIn Ascending Ladder
2,4,6,8,10, ETC
Push Ups
Dips
Pistols

After Party
Partner Leg Throws
3 Rounds Each
:40 on :20 off

Metcon
22 Min Partner AMRAP
You Go/I Go
25 Double Unders
5 Devil’s Press 35/25
*Every 2 Mins starting at Min 0:00 both partner complete 8 DB Thrusters

At the 22 Min Mark: Run 1 Mile for Time

Strength
6x3 Front Squats @65-70% with a 3 second pause

Metcon
20 Min AMRAP
400 Meter Run
Max Chest to Bar Pull-ups
200 Meter Ski