Strength

Back Rack Step Ups 20/16′ box
5 sets x 4 reps

Metcon

8 – AMRAP

2 T2B

25 DU

4 T2B

25 DU

6 T2B

25 DU

add 2 TTB until time expires

Cash out-
50 GHD- every break 10 hand released Push ups

Strength –

Front squat

8/60% 8/65% 6/70% 4/75% 3/80% 2/90%

Metcon

E4MOM x 4

12/10 Cal Row/Ski
12 Burpees over the Bar
12 Barbell Snatches 115/85

Strength-

Back Rack Step Ups 20inch Box
4 x 6/ each

Metcon

5 – AMRAP
21/18 Cal Row/Ski
21 T2B
21 Burpees

Rest 2

5-AMRAP
15/12 Cal Row
15 C2B
15 Burpees to Target
Rest 2

5- AMRAP
9/6 Cal Row
9 Bar MU or pull-ups
9 Burpees over Rower

Strength-
Squat clean 5×2 78%

Metcon-

20 – AMRAP
30/25 CBIKE CALS/ 20/15 Hell Bike
10 Suitecase DB DL 70/50
50 DU
20 V-Ups (crossfit standards)

Strength-
Front squat 5@65% 5@70%
4@75 3@80 1@85% 1@90%

Metcon-
16 min cap

Echo Bike or Cal ski 20-18-16-14-12-10-8-6-4-2

Wall walks 10-9-8-7-6-5-4-3-2-1

Strength-

Back Squat
4/70 4/75x 3

Metcon-

3 RFT

400M Run or 500M Row

21 GHD Sit Ups

15 DB Bench Press 50/35

9/9 Pistol Squats or 20 Wallballs 20/14

Strength-

Split Jerk
2/80 2/85 1/87 1/90 1/95 1/97 ×2

Metcon-

20- EMOM

1= 15/12 CAL ROW/Ski

2= 1 Round of Macho Man (3 P. Cleans+3 Front Sq + 3 P. Jerk) 135/95

3= 12 Box Jump Overs 24/20

4= REST

Strength-

Front Squat
5/65 4/75 4/80 x2

Metcon-

For Time
15-12-9
Burpee Box Jump Overs 24/20
30-30-30
DU
5.-5.-5.
Power Cleans 155/105