Strength-

Front Squats
8/65 x 3
Drop sets
3/60 x 3

Metcon-

4 RFT

50 DU/120 singles
25 KBS 53/35
15 GHD Sit Ups/ 20 ABSU
12 Box Jumps 24/20

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

Strength-

Back Squat
8 – ЕМОМ
6@60% all sets

Metcon-

5 RFT
5 Sandbag Cleans 150/100 (Power Cleans 155/105)
25 GHD Sit Ups/35 abmat Sit-ups

Clean
2/65 2/70 2/73 1/75 1/78 1/80x 3
Use last weeks 1RM

20 – AMRAP
1K C2 Bike (500 Row/ski)
21 Box Jump Overs 24/20
12 Deadlifts 245/165

Strength-

Pause Split Jerks
2/65 2/70 2/75-80%
Pause in split for 3 seconds
Rest as needed

Metcon-

5 RFT
10 KBS 70/53 (53/35)
15 WBS 20/14
30 DU (65 Singles)

Strength-

Back Squat

6/65 x 6

Rest 2:30 b/t

Metcon-

Every minute for 30:00

• Min 1: 14/10 cal row/Ski
• Min 2: 5 squat cleans (155/105lb)
• Min 3: 7 box jumps (30/24″)

Extra work-

Front Squats

5/65 x 3

Metcon

Mayhem Service Cup WOD 4

10 – AMRAP
5 Hang Clean & Jerks 115/80
10 Back Squats 115/80
15 T2B
Immediately follow,
5:00 to establish a 1 Rep Max Clean

After WOD extra—-

1A) Back Squat

5/60 5/70 x 3

Rest 2:30 b/t set

2A) Front Squat

5/65 x 4

Rest as needed