Strength

Front Squats

5/60 5/65 5/70x 2

Rest as needed

Metcon

AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*Perform with 20/14lb

Strength-

Deadlift

5 Banded Deadlift @ 60%

x 6

metcon –

For Time

3 Rounds of
10 Strict HSPU/ 20 HRPU
10 Pull Ups/ 20 RR

Into

3 Rounds of

12 Kip HSPU
12 DB Snatch (50/35)

Into
100′ HSW (sub with 15 Wall Walks or 30 Z Press (weight should be a weight you need to break at least 2x.

Strength-

Every 2:00 × 4 (8:00)
1 Below Knee Hang P. Clean + 2 Front Squats
75-80% – Same weight each set
Then
Every 2:00 × 4 (8:00)
1 Squat Clean 90%+

Metcon-

20- AMRAP
2 Ring MU (4 Bar MU or 5 C2B or 8 Lat Pull Downs)
5 Hang Power Cleans 135/75
5 S2OH 135/75
50 DU

Murph prep

4 Sets (1 set every 10 minutes)
400m Run
-into-
2 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
-into-
400m Run

Strength-

Deadlift
3 Dead Stop DL @80% x 6

Metcon-

3 RFT
25 Deadlifts 225/155
10 Wall Walks (8 WW)

REST 2:00

3RFT
20 T2B
10 Power Cleans 135/95

Strength-

Every 2:00 x 4 (8:00)
1 Below Knee Hang P. Clean + 3 Front Squats
75-80% – Same weight each set
Then
Every 2:00 x 4 (8:00)
1 Squat Clean 85-90%

Metcon

5 Sets / 2:00 Rest B/T

For Time

2-3 Ring MU (5 Bar MU – 6 C2B)

15/12 Cal Echo

2-3 Ring MU (5 Bar – 6 C2B)

50 DU or 100 singles

2-3 Ring MU (5 Bar – 6 C2B)

Strength

Snatch

3 Snatch Grip Pulls + 1 Squat Snatch

Goal 85%

x 5

Metcon

30min- ЕМОМ
1 & 2= 400M Run (300M Assault Runner) should take
3= 15 Box Jump Overs 24/20
4= 10 Clean and Jerks 135/95
5= REST

Strength –

Deficit (4inch) Deadlift

5×5 40-50% of 1RM DL

Metcon-

20-ЕМОМ

1= 2 C2B (each round add 2 reps)

2= 10 Lateral Burpees over Rower or over line

3= 16/12 CAL Row/ski

4= REST