Strength/Skill:

10 Sets (1 set every minute on the minute)
3 Split Jerk @ 55% 1RM Split Jerk
3 Split Jerk @ 60% 1RM Split Jerk
2 Split Jerk @ 65% 1RM Split Jerk
2 Split Jerk @ 70% 1RM Split Jerk
1 Split Jerk @ 75% 1RM Split Jerk
1 Split Jerk @ 80% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk

Metcon:

4 Sets: (1 set every 8 minutes)
20 GHD Sit Ups
30 Wall Balls (20/14)
400m Run
50ft Front Rack Dumbbell Walking Lunge (2×50/35)

Strength/Skill:

10 Sets (1 set every minute on the minute)
5 Front Squat @ 5.5/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE

Metcon:

60-45-30-15-15-30-45-60
Calorie Assault Bike (OR Echo)
-rest 1:1 b/t sets-

Strength/Skill:

3 Sets:
5 Box Squats @75-80% 1 RM Back Squat + 5 HEAVY Goblet Squats

2 Sets:
3 Box Squats @85-90% 1 RM Back Squat + 5 HEAVY Goblet Squats

2 Sets:
1 Box Squats @95-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.

Metcon:

2 Sets
3 Rounds
10 Bar Facing Burpees
10 Deadlift (225/155)
-Rest 2 minutes b/t sets-

Strength/Skill:

4 Sets
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1050 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.

Metcon:

AMRAP 20 Minutes
2000m Bike Erg
40 GHD Sit Ups
40ft Handstand Walk
1000m Bike Erg
30 GHD Sit Ups
30ft Handstand Walk
500m Bike Erg
20 GHD Sit Ups
20ft Handstand Walk
*In the remaining time Max Clean and Jerks (155/105)

**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.

Strength/Skill:

3 Rounds
200m Run
20 Front Squats (75/55)
*Rest as needed between rounds.
-Then-
1 Front Squat @65% 1RM Front Squat
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat

Metcon: (Optional)

1000m Row @70% Effort
-Rest 3 minutes-
10x 200m Row @80% Effort
*Rest 30 seconds after each set.
1000m Row @90% Effort

Strength/Skill:

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
*Rest as needed between sets.
**Pause for 3 seconds in the catch of the Pause Power Snatch.

Metcon:

For time:
45 Push-Ups
80-foot sled pull from standing (280/210) (Or 30/24 Calorie Row)
30 Handstand Push Ups
80-foot sled pull seated from the platform (280/21) (Or 30/24 Calorie Row)
15 Strict Handstand Push Ups

Strength/Skill:

2 Sets
3 Front Squat @70-73% 1RM Front Squat

2 Sets
3 Front Squat @75-78% 1RM Front Squat

2 Sets
3 Front Squat @80-85% 1RM Front Squat
*Rest as needed between sets.

Metcon:

AMRAP 5 Minutes
100ft Sled Push (225/190)
10 Sandbag Cleans (100/70)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Squats (100/70)
100ft Sled Push (225/190)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Cleans (100/70)
10 Sandbag Squats (100/70)

Strength/Skill:

3 Sets
5 Box Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat

3 Sets:
3 Box Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat

5 Sets:
1 Box Squat @80-90+% 1 RM Back Squat

*Rest as needed between sets
**Box Squat to just below parallel.

Metcon:

3 Sets
2 Rounds
11 Overhead Squats (95/65)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar (lateral or facing)
-rest while partner goes (or 1:1) b/t sets-

*IF you are alone go 1:1. If you have a good partner, then go back and forth each set!