Strength-

Back Squat
8/67-70 x 4

Metcon-

20 – ЕМОМ
1= 40 DU
2= 12/8 Cal Ski
3= 15 WBS 20/14
4= 10 Hang Cleans 115/75

Strengh-

Strict Press
10/65 8/70 6/75 × 3

Metcon-

4 RFT
20/15 Cal Bike
12 Strict HSPU ( 24 HRPU)
10 Strict Dips( sub 20 bench dips)

Rest 3:00
1 Round AFAP
25/20 Cal Bike
15 Kipping HSPU ( 30 HRPU)
20 Kipping Ring Dips/ Dips / 40 bench dips

Strength-

Deadlift
6/70 x 4

6 Box Jumps for height x4

Metcon-

30 – EMOM
1 =13/10 Cal Row
2= 12 Pull-ups
3=5 Clean & Jerk 155/110
4= 12 Pull-ups
5= REST

Strength-

Back Squat
10/60 x4

Metcon-

5 RFT
15/12 Cal SKI (ROW)
5 burpee pull-ups
10 Hang Power Cleans 135/95
5 burpee pull-ups

Strength-

Deadlift

3/80 x 4

30- EMOM

1= 5 Burpees + 25 DU
2= 8 DB Box Step Overs (1db)50/35 20″box all
3= 16 Alt DB Snatch 50/35 (1db)
4= 16 DB Push Press (8each side -no alternating) 50/35(1db)
5= rest

Strength-

Strict Press
Find a 1RM (no longer then 15:00)

Metcon-

5 – AMRAP
15/12 Cal echo Bike (same on c2 bike)
15 Push Ups
15 Ring Rows

2:00Rest

5 – AMRAP
12/10 Cal Bike
12 Push Ups
12 Ring Rows

2:00 Rest

5- AMRAP
9/6 Cal Bike
9 Push Ups
9 Ring Rows

Strength

Front Squat
5/70 × 5

metcon-

4 – AMRAP

21 Cal Row
21 T2B
21 Burpees to bar

Rest 3:00

4- AMRAP

18 Cal Row
18 T2B
18 Burpees to bar

Rest 3:00

4-AMRAP
15 Cal Row
15 T2B
15 Burpees to bar

Rest 4:00

4- AMRAP
12 Cal Row

12 T2B
12 Burpees to bar

Strength-

10 – EMOM
1 Squat Snatch @80%

Metcon-

3 Rounds
8 BMU ( 6-1 arm devil press 50/35)
16 Alt Barbell OH Lunge 75/55

Rest 3:00

3 Rounds
7 BMU (5-1arm devil press)
16 Alt Barbell Front Rack Lunges 95/75

Rest 3:00

3 Rounds
6 BMU (4- 1 arm devil press)
16 Alt Back Rack Lunges 115/95