Strength-

1A) Back Squat
5 x 70 x 4 sets
Rest 1:30 b/t set

2A) Front Squat
5x 60×3
Rest as needed

Metcon-

20 – AMRAP
100′ DB Farmers Carry 50/35
10 DB Front Squats
10 Burpees
5 Bar MU

Strength

Snatch Wave
9 – EMOM
1 Reps on each min.
% each minute: 1=67 2=70 3=74 4-67 5=70 6=74 7=67 8=70 9=74

Metcon-

4 Rounds of
40/30 Cal Row/Ski
30 Air Squats
20 HSPU- 30 Hand RPU
Rest 2:00 Between each round

strength-

1A) Strict Press
Build to a heavy 6, then
drop to 90% and do 4x 6 @90%
Rest 2:00 b/t
2A) Push Press
10/60 8/65 8/70 6/75 x 3

metcon –

For Time
30/24 Cal Bike / Row / C2B
15 T2B
15 DL 275/205
20/16 Cal machine
10 T2B
10 DL
10/8 Cal machine
5 T2B
5 DL
REST 4:00
20/16 Cal machine
10 T2B
10 DL 245/175
15/12 Cal machine
8 T2B
8 DL
10/8 Cal machine
6 T2B
6 DL

Strength –

Back Squat
8/62 8/67 8/71 8/76

Rest 1:30 b/t set

Front Squat
5/60 5/65 5/70 x2

Metcon-

Death By

1= 10/7 Cal Row/Ski

2= 6 Burpees

3= 11/8 Cal Row/Ski

4= 7 Burpees

Cont until you fail

Strength

Power Snatch
10 – ЕМОМ
2 reps @ 75%

Metcon

—10 – AMRAP
15 Cal Row/Ski
15 WBS 20/10
16 Cal Row/Ski
16 WBS
add 1 rep until time expires

REST 5:00

6 – AMRAP
15 Cal Row/Ski
15 WBS 20/10
16 Cal Row/Ski
16 WBS
add 1 rep until time expires

Strength-

1A) Push Press
10/55 8/58 6/6-4/70
Rest 2:00 b/t

2A) Strict Press
4 x 8 @ 90% of last weeks 8RM

Metcon-

For Time

50-40-30

Echo Bike Cals or Air runner

10–10–10

Power cleans 135/95

Rest 1:30 between – rest is included in total time

Strength

Front Squat
5/60 5/65 5/70 ×2

Extra work –
Back Squat
10/57 10/62 8/67 8/71
Rest 2:00 b/t sets

Metcon

4 Rounds for time

800M Row
20 Power Snatch 75/55
Rest 2:00 b/t
Try to go unbroken on P. Snatch

Strength-

Deadlifts
15/40 12/45 8/55 5/64 5/68x 2

Metcon-

20 – AMRAP
15/12 Cal Row
10/10 DB Snatch (finish one side at a time)
50′ SA DB Walking Lunge 50/35

Extra:
3 x 60 Cal Echo
2:00 Rest after round 1, 3:00 rest after rounds 2 and 3