Strength-

3 Minute EMOM

3 Power Snatch @65% 1RM Power Snatch

-Directly Into-

3 Minute EMOM

2 Power Snatch @70% 1RM Power Snatch

-Directly Into-

3 Minute EMOM

1 Power Snatch @75% 1RM Power Snatch

-Directly Into-

3 Minute EMOM

1 Power Snatch @75+% 1RM Power Snatch

Metcon-

8 Rounds

12 GHD Sit Ups

4 Deadlifts (225/155)

• Back Squat

8 Minute EMOM

2 Back Squat

*Start around 65% and work up to 85-88% over the course of the 8 sets.

metcon

2 Sets (1 set every 12 minutes)

25/24 Calorie Echo Bike

25 Box Jump Overs (24/20)

25 Push Ups

25 Dumbbell Snatch (50/35)

25/20 Calorie Ski OR Row

へ

Strength-

3-4 sets

5 Weighted Strict Pull Ups @ RPE 8/10

10 Single Dumbbell Chainsaw Rows (each side) @

RPE 8/10

10 Standing Alternating DB Curl @ RPE 8/10

-Rest 2:00-2:30 b/t sets-

Metcon 

26.2

• Open 26.2

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

ę 35-lb (15-kg) dumbbell o 50-lb (22.5-kg) dumbbell

Strength-

• Power Clean + Push Jerk

3 Power Clean and Push Jerk @65% 1 RM Clean and Jerk

2 Power Clean and Push Jerk @70% 1RM Clean and Jerk

1 Power Clean and Push Jerk @75% 1RM Clean and Jerk

3 Power Clean and Push Jerk @70% 1 RM Clean and Jerk

2 Power Clean and Push Jerk @75% 1 RM Clean and Jerk

1 Power Clean and Push Jerk @80% 1 RM Clean and Jerk

1 Power Clean and Push Jerk @80+% 1 RM Clean and Jerk

1 Power Clean and Push Jerk @80+% 1 RM Clean and Jerk

*Rest as needed between sets.

Metcon 

3 Sets

9-12-15 (female 8-10-12)

Calorie Row/ Ski 

1-2-3 Wall Walks 

-rest 3 minutes b/t sets-

Strength 

7 Minute EMOM

3 Front Squat

*Start around 65% and work up to 80-85% of 1RM

Front Squat over the course of the 7 sets.

Metcon 

6 Sets

10/8 Calorie Echo Bike

10 Kettlebell Front Squats (2×53/35)

10 Toes to Bar

-rest 1 minute between sets-

Strength 

• Dumbbell Bench Press

25 Dumbbell Bench Press @5/10 RPE

15 Dumbbell Bench Press @6/10 RPE

10 Dumbbell Bench Press @7/10 RPE

15 Dumbbell Bench Press @6/10 RPE

25 Dumbbell Bench Press @5/10 RPE

3-5 Weighted Pull Up after each set.

*Rest as needed between sets.

Metcon 

26.1 

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

ę 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

o’ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box 

Strength-

• Power Snatch

3 Power Snatch @60% 1RM Power Snatch

2 Power Snatch@65% 1RM Power Snatch

1 Power Snatch @70% 1RM Power Snatch

3 Power Snatch @65% 1RM Power Snatch

2 Power Snatch @70% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch

1 Power Snatch @75% 1RM Power Snatch
*Rest as needed between sets.

Metcon

At 0:00
25/20 Calorie Bike Erg (OR Air Bike)
25 Burpees
25/20 Calorie Bike Erg (OR Air Bike)

At 8:00
25/20 Calorie Bike Erg (OR Air Bike)
20 Burpee to Bar (6in)
25/20 Calorie Bike Erg (OR Air Bike)

At 16:00
25/20 Calorie Bike Erg (OR Air Bike)
15 Burpee Box Jump Over (24/20)
25/20 Calorie Bike Erg (OR Air Bike)

No Strength

Warm up 21.4

21.3 & 21.4

For total time:
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
-rest 1:00-
15 Front Squats (95/65)
30 Chest to Bar Pull Ups
15 Thrusters (95/65)
-rest 1:00-
15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters (95/65)

21.3 Time cap: 15 minutes

• Open 21.4

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3:

Complete the following complex for max load:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
21.4 Time cap: 7 min.