Strength-

• Power Clean + Push Jerk

3 Minute EMOM

2 Power Clean and Push Jerk @70% 1 RM Clean and Jerk

-directly Into-

3 Minute EMOM

2 Power Clean and Push Jerk @75% 1 RM Clean and Jerk

-directly Into-

3 Minute EMOM

1 Power Clean and Push Jerk @80% 1 RM Clean and Jerk

-directly Into-

3 Minute EMOM

1 Power Clean and Push Jerk @85% 1 RM Clean and Jerk

Metcon

6 Sets

18 Wall Ball (20/14)

12 Toes to Bar

6 Dumbbell Snatch (70/50)

Rest 2 min in between sets 

Strength- 

Pause Front Squat + Front Squat

7 Sets (New set every 1:30)

1 Pause Front Squat + 1 Front Squat

*Start around 65% and work up to 80-85% of 1 RM

Front Squat over the course of the 7 sets.

*3 sec pause at the bottom

Metcon- 

3 Sets

12-9-6

Squat Clean (115/80)

9-6-3

Strict Handstand Push Ups/ double HR Pushups

-rest 3 minutes between sets-

Strength-

3 Minute EMOM

2 Clean and Jerk @65% 1 RM Clean and Jerk

-Directly Into-

3 Minute EMOM

2 Clean and Jerk @70% 1RM Clean and Jerk

-Directly Into-

3 Minute EMOM

1 Clean and Jerk @75% 1 RM Clean and Jerk

-Directly Into-

3 Minute EMOM

1 Clean and Jerk @75+% 1 RM Clean and Jerk

Metcon 

2 Sets

AMRAP 2 Minutes

8 Lateral Burpee Over Rower/line 

16/13 Calorie Row/ Ski 

Max Lateral Burpee Over Rower

-rest 2 minutes-

AMRAP 2 Minutes

8 Lateral Burpee Over Bar

16 Deadlifts (185/125)

Max Lateral Burpee Over Bar

-rest 2 minutes-

AMRAP 2 Minutes

8 Lateral Burpee Over Bar

16 Power Cleans (95/65)

Max Lateral Burpee Over Bar

-rest 2 minutes between sets-

• Back Squat

8 Minute EMOM

2 Back Squat

*Start around 65% and work up to 85-88% over the course of the 8 sets.

metcon

2 Sets (1 set every 12 minutes)

25/24 Calorie Echo Bike

25 Box Jump Overs (24/20)

25 Push Ups

25 Dumbbell Snatch (50/35)

25/20 Calorie Ski OR Row

へ

Strength-

3-4 sets

5 Weighted Strict Pull Ups @ RPE 8/10

10 Single Dumbbell Chainsaw Rows (each side) @

RPE 8/10

10 Standing Alternating DB Curl @ RPE 8/10

-Rest 2:00-2:30 b/t sets-

Metcon 

26.2

• Open 26.2

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

ę 35-lb (15-kg) dumbbell o 50-lb (22.5-kg) dumbbell

Strength 

Snatch Lift Off + Pause Snatch

へ

3 Sets

2 Snatch Lift off to Below the Knee + 2 Pause Snatch

@60-70% 1RM Snatch

*Pause in the receive for 3 seconds.

4 sets:

2 Snatch Lift off to Below The Knee + 1 Pause Snatch @75-75+% 1 RM Snatch

*Pause in the receive for 3 seconds.

Metcon

12-9-6

Deadlifts (275/185)

Box Jump Overs (30/24)

-rest 3 minutes-

15-12-9

Deadlifts (185/125)

Box Jump Overs (24/20)

Strength 

7 Minute EMOM

3 Front Squat

*Start around 65% and work up to 80-85% of 1RM

Front Squat over the course of the 7 sets.

Metcon 

6 Sets

10/8 Calorie Echo Bike

10 Kettlebell Front Squats (2×53/35)

10 Toes to Bar

-rest 1 minute between sets-

Strength 

• Dumbbell Bench Press

25 Dumbbell Bench Press @5/10 RPE

15 Dumbbell Bench Press @6/10 RPE

10 Dumbbell Bench Press @7/10 RPE

15 Dumbbell Bench Press @6/10 RPE

25 Dumbbell Bench Press @5/10 RPE

3-5 Weighted Pull Up after each set.

*Rest as needed between sets.

Metcon 

26.1 

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

ę 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

o’ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box