Strength-

Deadlift
6/70 x 4

6 Box Jumps for height x4

Metcon-

30 – EMOM
1 =13/10 Cal Row
2= 12 Pull-ups
3=5 Clean & Jerk 155/110
4= 12 Pull-ups
5= REST

Strength:

Front Squats
6/70 x 3
Rest 2:30 between

Pause Front Squat
3/60 x 3 (pause 3sec in bottom)

Metcon-

3 – AMRAP

Max Cals on Bike Erg / Echo

Rest 3:00

For Time (15:00 CAP)

21 GHD

21 Snatch 95/65

15 GHD

15 Snatch 115/75

9 GHD

9 Snatch 135/85

Strength-

Back Squat
10/60 x4

Metcon-

5 RFT
15/12 Cal SKI (ROW)
5 burpee pull-ups
10 Hang Power Cleans 135/95
5 burpee pull-ups

Strength-

Strict Press
Find a 1RM (no longer then 15:00)

Metcon-

5 – AMRAP
15/12 Cal echo Bike (same on c2 bike)
15 Push Ups
15 Ring Rows

2:00Rest

5 – AMRAP
12/10 Cal Bike
12 Push Ups
12 Ring Rows

2:00 Rest

5- AMRAP
9/6 Cal Bike
9 Push Ups
9 Ring Rows

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-
Strict Press Find a 2RM, then 5x 2 @,90% of 2RM

Metcon-

24- EMOM
1=15/12 Cal Row
2= 12/8 Cal Bike erg
3= 10/7 Cal SKI
4= 8 C2B/Pull ups

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