Deadlift 6×3 80%

Metcon:

3RFT (15:00 CAP)
15 C2B Pull Ups (Pull Ups or Heavy Lat Pull Downs)
15 Bar Facing Burpees
20 Thrusters 95/65

Strength

Every 2:00 x 6 (12:00)
1 Squat Clean + 2 Front Squats + 1 Split Jerk
80-85%

Metcon

3 Sets – 3:00 Rest Between Sets (doing 3 Rounds then rest. Total 9 rounds)
3 Rounds
10 Alternating DB Snatch 60/40
40′ HSW (4 Wall Walks)
10/8 Cal Echo / 12/10 C2BIKE

Back squat

every 3:00 x 5 (15:00)

10/60 8/65 6/70 6/75 6/80

Metcon

every 5 min x 4 rounds

score is most calories

10 Squat Cleans 155/105
40 DU (75 Singles)
8 Bar MU
40 DU (75 Singles)
Max Cal C2 Bike or other machine in remaining time.

5×6 Deadlifts

Load is b/t 40-50% of 1RM DL

Soft touch on floor – control the eccentric

Metcon:

24 min Emom

1= 3-5 Ring Mu/Bar Mu/c2b/strict PU

2= 12 Box jumps 24/20

3= 16/13 Calorie row/ski

4= rest

Strength:

Power Snatch

Every 1:30 x 7 (12:00)

3 Power Snatch @80%

No TnG – Focus on catching in power position

Adjust weight to do perfect

Metcon:

6x RFT (20:00 CAP)
10 DB Snatch 60/40 (can’t alternate – 5 each side)
50/35
40 DU (80 Singles)
15 GHD – T2B or V-Ups
30′ HSW (15′ sections) 3 Wall Walks

Warm-up: 0:00-15:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Movement Prep/Activation and Increasing Heart Rate

Front Squat Skill Transfer Exercises
-Then-
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
-Then-
10 Kip to Swing
5 Box Dip
-Then-
Warm up to workout weights w/1 Bar Muscle Up after each weight increase.

Workout Prep
1 set (at workout pace):
2 Synchro Dumbbell Front Squat (at workout weight)
2 Dumbbell Deadlift (at workout weight)
2 Bar Muscle Up

Metcon: 17:00-39:00

Partner Workout
AMRAP 2 Minutes
12 Synchro Dumbbell Front Squats (2×50/35)
24 Dumbbell Deadlifts (2×50/35) (split as needed)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 minute b/t sets-

*Complete sets until you accumulate 75 Bar Muscle Ups combined
*Max of 7 sets

Individual version:
AMRAP 2 Minutes
12 Dumbbell Front Squats (2×50/35)
12 Dumbbell Deadlifts (2×50/35)
Max Reps Bar Muscle Ups
-Rest 1 minute b/t sets-

Strength: 42:00-60:00

*Do a set every 3 minutes

5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups

5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Ups

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation
   • 10 Side step R/L
   • 10 Forward/Backwards Walk R/L
   • 10 Glute Bridges
   • 10 Single Leg Glute Bridges R/L
   • 10 Bird Dogs R/L
   • 10 Squats
2. Barbell Prep

3 sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Strength: 14:00-28:00

*Do a set every 2 minutes.

5 Back Squat @6.5/10 RPE
4 Back Squat @7/10 RPE
3 Back Squat @7.5/10 RPE
2 Back Squat @8/10 RPE
3 Back Squat @7.5/10 RPE
4 Back Squat @7/10 RPE
5 Back Squat @6.5/10 RPE

Metcon Warm-up: 30:00-40:00

Workout Prep
1 Set (at workout pace)
2 Power Snatches (at workout weight)
2 Box Jump Over
4 Wall Ball (at workout weight and height)

Movement Prep/Activation
6:00 moving through
10/8 Calorie Bike (moderate to fast)
5 Power Snatch (increase weight each set)
4 Box Jump (increase height each set)
3 Wall Ball (20/14, 10/9)

Metcon: 42:00-58:00

25 Snatch (155/105)
50 Box Jump Overs (24/20)
100 Wall Ball (20/14) (10/9)

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Barbell Forearm Stretch
2×30 seconds Hip Internal Rotation
1 Minute Couch Stretch

Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
   1-2 Sets
   1:00 Ski OR Row (easy-moderate)
   25 Plate Hops
   :15 Side Plank (each side)
   10 Kip to Swing
   5 Inchworm
   -Then-
   Warm up to all workout movements.

3. Workout Prep
   1 set (at workout pace):
   20 Double Unders
   4 Toes to Bar
   2 Burpee Pull Up

Metcon: 14:00-37:00

3 sets

AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups

-Rest 1 minute b/t sets-

Barbell Prep: 39:00-48:00

Burgener Warm up Snatch (3-5 reps at each position)

Skill Transfer Exercises Snatch (3-5 reps at each position)

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength: 50:00-60:00

*Do a set every 2 minutes.

5 Sets
3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig