Strength/Skill:

5 Sets
3 Snatch Pull @100-105% 1RM Snatch
*Rest as needed between sets.

Metcon:

10 Wall Balls (20/14) (10/9)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
20 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
30 Wall Balls (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
40 Wall Balls (20/14) (10/9)
40 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

Strength/Skill:

Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk

-Then, rest 3 minutes before next part-

2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*Rest 2-3 minutes between sets-

Metcon:

5 Rounds
5 Power Clean (185/125)
5 Bench Press (185/125)

Rx’d Sub for Bench Press if you only have 1 barbell:

1. 6 Dumbbell Bench Press (2×70/50)
2. 10 Dumbbell Bench Press (2×50/35)
3. 12 Push Ups

Strength/Skill:

5 Sets
3 Back Squat @79-84% 1RM Back Squat
*Rest as needed between sets.

Metcon:

3 Sets
AMRAP 5 Minutes
2 Squat Snatch (135/95)
3 Bar Muscle Ups
15/12 Calorie Row
-rest 3 minutes b/t sets-

Strength/Skill:

1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean (touch and go)
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
*Rest as needed between sets.

Metcon:

4 sets
In a 2 minute window
20/16 Calorie Row (cap at 1 minute)
AMRAP Wall Ball (20/14) (10/9) in the time remaining
-rest 2 minutes b/t sets-

4 sets
In a 2 minute window
20/16 Calorie Bike Erg (cap at 1 minute)
AMRAP Burpee to 6 inch Target
-rest 2 minutes b/t sets-

Strength/Skill:

Take 10-12 minutes to establish a heavy set of 3 Push Jerk.

-Then, rest 3 minutes before starting next part-

20-15-10
Unbroken Push Jerk
-rest 90 seconds between sets-

*Set 1 @6/10 RPE, Set 2 @7/10 RPE, Set 3 @8/10 RPE

Metcon:

AMRAP 8 minutes
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Chest to bar pull ups

-rest 4 minutes-

For Time
“Erase your reps” (start where you left off and go in reverse)

Strength/Skill:

5 Sets
3 Back Squat @76-81% 1RM Back Squat
*Rest as needed between sets.

Metcon:

5 Sets:
10 Double Dumbbell Box step overs (2×50/35) (20)
20 Calorie Standing Bike Erg (Damper 10)
10 Double Dumbbell Box step overs (2×50/35) (20)
-rest 1:1 b/t sets-

Strength/Skill:

2 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go)

3 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @78-80% 1RM Clean

Metcon:

4 Sets
30 Wall Balls (20/14) (10/9)
-2 minute recovery air bike b/t sets-
-straight into-
4 Sets
15 Burpee Box Jump Overs (24/20)
-2 minute recovery ski b/t sets-

Strength/Skill:

Seated Dumbbell Strict Press
Take 10-12 minutes to establish a heavy triple.

-Then-

2 Sets
25 Unbroken Dumbbell Push Press @7.5-8/10 RPE

Metcon:

5 Rounds
3 Rope Climbs
1 Round of Heavy DT* (185/125)

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead