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 Push Press + 2 Push Jerk + 1 Jerk @70-75% 1 RM Push Press

2 Sets
2 Push Press + 2 Push Jerk + 1 Jerk @80-85% 1 RM Push Press

2 Sets
1 Push Press + 1 Push Jerk + 1 Jerk @88-90% 1 RM Push Press
*Rest as needed between sets.

Metcon:

4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row

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!

Cook’s Kitchen!

Strength/Skill:

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
*Rest as needed between sets.

Metcon:

Individual Version:
1-2-3-4-5-6-7-8-9-10
Devils Press (2×50/35)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

Strength/Skill:

1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
*Tempo is 5311 (5 seconds down, 3 second pause, 1 second up and 1 second pause before next rep)
**Rest as needed between sets.

Metcon:

2 Sets:
30/24 Calorie Row
30/24 Calorie Bike Erg
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Bike Erg
-rest 1:1-
3 Rounds
10/8 Calorie Row
10/8 Calorie Bike Erg
-rest 1:1 b/t sets-

Strength/Skill:

Warm up to 75% 1RM Clean and Jerk
-Then-
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
*Rest as needed between sets.

Metcon:

3 Sets
15-12-9
Calorie Echo
Hang Power Snatch (95/65)
Bar Facing Burpees
-rest 1:1 between set-

*Female Calories: 12-10-8