Strength/Skill:

5 Sets (every minute on the minute)
7 Sumo Deadlift @8/10 RPE
-Directly into-
5 Sets (every minute on the minute)
3 Sumo Deadlift @9/10 RPE

Metcon:

5 Sets
15/12 Calorie Echo Bike @95% effort
25 Thrusters (45/35)
-rest 2 minutes-
15/12 Calorie Row @95% effort
15 Lateral Burpee over Rower
-rest 2 minutes b/t sets-

Strength/Skill:

Take 10-12 minutes to establish a heavy set of 2 Push Jerk.

-Rest 3 minutes-

20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7/10 RPE, Set 2 @8/10 RPE, Set 3 @9/10 RPE

Metcon:

3 Sets:
AMRAP 4 Minutes
3 Box Jumps (30/24)
200m Bike Erg
1 Power Snatch (135/95)
-rest 2 minutes b/t sets-

Strength/Skill:

5 Sets
3 Back Squat @82-87% 1RM Back Squat
*Rest as needed between sets.

Metcon:

Individual Version:
4 sets:
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-

Strength/Skill:

5 Sets
3 Snatch Pull @100-105% 1RM Snatch
*Rest as needed between sets.

Metcon:

10 Wall Balls (20/14) (10/9)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
20 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
30 Wall Balls (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
40 Wall Balls (20/14) (10/9)
40 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

Strength/Skill:

Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk

-Then, rest 3 minutes before next part-

2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*Rest 2-3 minutes between sets-

Metcon:

5 Rounds
5 Power Clean (185/125)
5 Bench Press (185/125)

Rx’d Sub for Bench Press if you only have 1 barbell:

1. 6 Dumbbell Bench Press (2×70/50)
2. 10 Dumbbell Bench Press (2×50/35)
3. 12 Push Ups

Strength/Skill:

5 Sets
3 Back Squat @79-84% 1RM Back Squat
*Rest as needed between sets.

Metcon:

3 Sets
AMRAP 5 Minutes
2 Squat Snatch (135/95)
3 Bar Muscle Ups
15/12 Calorie Row
-rest 3 minutes b/t sets-

Strength/Skill:

1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean (touch and go)
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
*Rest as needed between sets.

Metcon:

4 sets
In a 2 minute window
20/16 Calorie Row (cap at 1 minute)
AMRAP Wall Ball (20/14) (10/9) in the time remaining
-rest 2 minutes b/t sets-

4 sets
In a 2 minute window
20/16 Calorie Bike Erg (cap at 1 minute)
AMRAP Burpee to 6 inch Target
-rest 2 minutes b/t sets-

Strength/Skill:

Take 10-12 minutes to establish a heavy set of 3 Push Jerk.

-Then, rest 3 minutes before starting next part-

20-15-10
Unbroken Push Jerk
-rest 90 seconds between sets-

*Set 1 @6/10 RPE, Set 2 @7/10 RPE, Set 3 @8/10 RPE

Metcon:

AMRAP 8 minutes
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Chest to bar pull ups

-rest 4 minutes-

For Time
“Erase your reps” (start where you left off and go in reverse)