Strength

Back squat

5×1 90% (all 5 sets at %90)

Metcon

5 RFT
20 Alt DB Snatch 50/35
16 Box Jump Overs 24/20
8 (4R/4L) Single Arm DB Thrusters 50/35
8 DB Box Step Overs

Strength-

Snatch
3/60 3/65 3/70 3/75×2

Then

Snatch

2/80 2/85

Metcon –

8- Alt EMOM

1= 14/10 Cal/skiRow

2= 14/10 CAL Echo/C2 Bike erg

At 10:00

8 min AMRAP

9 Power Snatch 95/65

5 Bar MU

Strength-

Bench Press

5-3-2-1-1-1-1

Building each set

THEN

1 Set of Max DB Bench 85/50

1 Set of Max DB Bench 50/35

1 Set of Max DB Shoulder Flies 20/10

Metcon

20- ALT EMOM

1=40 Heavy DU (50 regular DU)

2= 5 Power Cleans 205/145

Strength

Back squat 5×2 85%

Metcon –

3 – AMRAP
5 Devil Press 50/30 /hand
5 Bar MU
10/8 CAL ROW

2:00 REST

3-AMRAP
5 DB Push Press 50/30/hand
8 HSPU (any style)
10/8 CAL ECHO

2:00 REST

3-AMRAP
Clean & Jerks 155/95
C2B
10/8 CAL SKI
5:00 REST

x 2 Rounds

strength-

In 20:00 Establish
1 Rep Max Front Squat
1 Rep Max Hang Power Clean

Metcon –

Every 3:00 x 5 (15:00)
50′ Single DB OH Walking Lunge 70/50 (50/35)
15 GHD Sit Ups (10)

Strength

Every 2:00 x5
2 Banded Deadlift from 75-85%
INTO
Every 2:00 × 4
1 Deadlift(NO BAND) from 90% +

Metocn

For Time
30 Deadlifts 205/145 (155/105)
20 Hang Squat Cleans 205/145
10 S2OH 205/145

Strength-

Back squats 5×3 80% 1RM

Metcon

Complete as many reps as possible following the intervals of:

2:00 of work

1:00 Rest

2:00 of work

1:00 Rest

2:00 work

1:00 Rest

3:00 of work

Rounds 1 and 2

15 T2B (10 T2B)

15 OHS 95/75 (75/55)

Max Cal Row/Ski

Rounds 3 and 4

15 Cal Row/Ski

15 OHS 95/75 (75/55)

Max Bar MU (Max Pull Ups)

Strength-

Front Squats

5/60 5/65 5/70 1/80×5

Rest as needed

Metcon-

Every 8:00 x 4

300M Air Runner (400M outside) 500M Row

40 WBS 20/10

60 DU

300M Air Runner (400M outside) 500M Row