Strength-

Front Squat
2/80 x 5

Rest 2:00 b/t

Pause Front Squat
3/60 x 3 (pause 4sec in bottom)

Metcon-

For Time
21-18-15-12
Front Squats 155/95 (from the ground)
7-6-5-4
Bar MU / add I rep C2B / add 2reps for PU

Strength-

Back Squat
8/67-70 x 4

Metcon-

20 – ЕМОМ
1= 40 DU
2= 12/8 Cal Ski
3= 15 WBS 20/14
4= 10 Hang Cleans 115/75

Strengh-

Strict Press
10/65 8/70 6/75 × 3

Metcon-

4 RFT
20/15 Cal Bike
12 Strict HSPU ( 24 HRPU)
10 Strict Dips( sub 20 bench dips)

Rest 3:00
1 Round AFAP
25/20 Cal Bike
15 Kipping HSPU ( 30 HRPU)
20 Kipping Ring Dips/ Dips / 40 bench dips

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-

Deadlift

3/80 x 4

30- EMOM

1= 5 Burpees + 25 DU
2= 8 DB Box Step Overs (1db)50/35 20″box all
3= 16 Alt DB Snatch 50/35 (1db)
4= 16 DB Push Press (8each side -no alternating) 50/35(1db)
5= rest

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