Strength-

5 Sets

5 Tempo Front Squat @8.5+/10 RPE

Rest 2 minutes between sets.

*Tempo is 24X2 (2 seconds down, 4 second pause, explode up, 2 second pause)

**Find a tough working load at this tempo and rep range by the last set.

Metcon-

AMRAP 12 Minutes

3 Squat Snatch (115/75)

6 Overhead Squats (115/75)

9 Bar Facing Burpees

Strength- 

3 part Snatch 

6 sets @75-78%

High

Knee 

Ground 

Metcon- 

2 Sets

100ft Dumbbell Farmers Carry (2×70/50)

7 Bar Muscle Up

100ft Dumbbell Farmers Carry (2×70/50)

7 Bar Muscle Up

100ft Dumbbell Farmers Carry (2×70/50)

7 Bar Muscle Up

100ft Dumbbell Farmers Carry (2×70/50)

*Rest 2:00 between sets.

Strength-

• Push Jerk

5 Sets

1 Push Jerk @9+/10 RPE

Rest 2 minutes between sets.

*Build to a tough single by the last set.

Metcon-

AMRAP 20 Minutes

20/16 Calorie Air Bike

20 GHD Sit Ups

10 Strict Handstand Push Ups/ 20 Hand R Pushups 

Strength-

• Squat Clean + Split Jerk

4 Sets

1.1.1 Clean & Jerk @80-85% 1RM Clean & Jerk

rest 20 seconds between each cluster rep-

rest 2-3 minutes between sets-

Metcon- 

AMRAP 20 Minutes

500m Row

25 Air Squats

5 Power Cleans (155/105)

Strength-

Sumo Deadlift

10 Minute EMOM

1 Sumo Deadlift @100+% of heavy 3 from week 1

(June 24)

Metcon-

3:00, 6:00, 12:00 AMRAP

20/16 Calorie Row

30 Wall Balls (20/14)

20 Toes to Bar

30 Box Jumps (24/20)

20 Kettlebell Sumo Deadlift High Pull (70/53)

30 Burpees

20 Shoulder to Overhead (135/95)

Rest 1:00 after the 3:00, rest 2:00 after the 6:00.

Strength-

• Push Jerk

4 Sets

3 Push Jerk @8.5+/10 RPE

-rest 2 minutes between sets-

*Build to a tough set of 3 by the last set.

Metcon-

@0:00

35/28 Calorie Ski (or Row)

28 Chest to Bar Pull Up

24 Burpee Box Jump Overs (24/20)

@10:00

35/28 Calorie Bike Erg (or Air Bike)

14 Bar Muscle Up

24 Burpee Box Jump Overs (24/20)

Strength- 

Pause Front Squat

6 Sets

3 Pause Front Squat @5/10 RPE

Pause for 1 second in the bottom of each rep.

*Same load for all sets. Focus on quality positions and good speed.

**Rest 2 minutes between sets.

Metcon 

10 min EMOM

 1. 12/10 Cal echo bike

2. 5 Power cleans 185/ 125

Rest 1 min 

10 min EMOM 

12 kb swings 

12 air squats

Both in same min. 

Enjoy!

Strength-

5x 

Pause Power Snatch + OHS

Progressive overload/ pause in the catch position

Metcon 

20 min EMOM

– 12 wallballs 20/14

– 6 power snatch 115/80

-12 front squat 115/80

– 6 BMU / 8 PU