Strength –

Back Squat
8/62 8/67 8/71 8/76

Rest 1:30 b/t set

Front Squat
5/60 5/65 5/70 x2

Metcon-

Death By

1= 10/7 Cal Row/Ski

2= 6 Burpees

3= 11/8 Cal Row/Ski

4= 7 Burpees

Cont until you fail

Strength

Power Snatch
10 – ЕМОМ
2 reps @ 75%

Metcon

—10 – AMRAP
15 Cal Row/Ski
15 WBS 20/10
16 Cal Row/Ski
16 WBS
add 1 rep until time expires

REST 5:00

6 – AMRAP
15 Cal Row/Ski
15 WBS 20/10
16 Cal Row/Ski
16 WBS
add 1 rep until time expires

Strength-

1A) Push Press
10/55 8/58 6/6-4/70
Rest 2:00 b/t

2A) Strict Press
4 x 8 @ 90% of last weeks 8RM

Metcon-

For Time

50-40-30

Echo Bike Cals or Air runner

10–10–10

Power cleans 135/95

Rest 1:30 between – rest is included in total time

Strength

Front Squat
5/60 5/65 5/70 ×2

Extra work –
Back Squat
10/57 10/62 8/67 8/71
Rest 2:00 b/t sets

Metcon

4 Rounds for time

800M Row
20 Power Snatch 75/55
Rest 2:00 b/t
Try to go unbroken on P. Snatch

Strength-

Deadlifts
15/40 12/45 8/55 5/64 5/68x 2

Metcon-

20 – AMRAP
15/12 Cal Row
10/10 DB Snatch (finish one side at a time)
50′ SA DB Walking Lunge 50/35

Extra:
3 x 60 Cal Echo
2:00 Rest after round 1, 3:00 rest after rounds 2 and 3

Strength-

1A) Push Press
10/60 8/60 x 2 8/65
Rest 2:00 b/t

Extra credit work –
Strict Press
Find an 8 Rep Max in 4 sets then, 3 x 8 @ 90% of 8RM
Rest 2:00 b/t

Metcon –

For Time

Buy In: 40/30 Cal echo bike

3 Rounds of

10 Devil Press 50/35

10 hang squat cleans 115/85

Buy Out: 20/16 Cal echo Bike

Strength-

A. Kb bottoms up single arm Bench press 4×8

B. Heavy sled push 4×30 yards

C. Strict pull ups 4x 6-8

D. Ghd static hold face down 4x :45 seconds

Metcon –
For time –
50/40/30/20/10 cals
Concept 2 challenge
Ski-Row -Bike

Strength-

Snatch
2/65 x 3 2/70 x 2 1/75 x 3
Rest 1:30 b/t sets – no TnG

Metcon-

3 RFT
40/30 Cal Row/ski
16 (8each) Barbell Back Rack Lunges 95/75
25-20-15 OHS 95/75