Strength-

Back Squat

*Do a set every 1 minute and 30 seconds.
3 Back Squat @65% 1RM Back Squat
2 Back Squat @70% 1RM Back Squat
1 Back Squat @75% 1RM Back Squat
1 Back Squat @80% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @90% 1RM Back Squat
1 Back Squat @95-95+% 1RM Back Squat

Metcon-

AMRAP 12 Minutes
10-20-30….
Wall Ball (20/14)
10-20-30…
Box Jump Over (24/20)
@ 15 min
3 Sets (1 set every 4 minutes)
20 GHD Sit Ups
4 wall walks

Strength-

Wide Grip Bench Press

*Do a set every 4 minutes.

Wide Grip Bench Press @6.5/10 RPE
5 Wide Grip Bench Press@7.5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
5 Wide Grip Bench Press @8.5-9/10 RPE
*10 Tall Kneeling Double Dumbbell Bicep Curl into Press.

Metcon
For time-

5 Rounds
1000m Bike Erg
50-40-30-20-10
Toes to Bar

Strength-

Pause Power Snatch + Hang Pause Power Snatch
7 Sets (New set every 1:30)

Pause Power Snatch + 1 Hang Pause Power Snatch

Bar set up below the knee.
*Pause in receive for 2 seconds on both reps.
**Start at 60-65% and build to a challenging set.

Metcon

30-20-10
Wall Balls (30/20)
4-3-2
Rope Climbs/ BPU 12-9-6
-Rest 3:00-
30-20-10
Wall Balls (30/20)
3-2-1
Legless Rope Climbs/ BPU 9-6-3

Strength

Clean & Jerk

3 Minute EMOM
1 Clean + 2 Split Jerk @75% 1RM Clean and Jerk
-Directly Into-
3 Minute EMOM
1 Clean + 2 Split Jerk @80-85% 1RM Clean and Jerk
-Directly Into-
3 Sets (Every 2:00)
1 Clean + 2 Split Jerk @85-90% 1RM Clean and Jerk

Metcon

3 Sets
AMRAP 5 Minutes
50/40 Calorie Echo Bike/ski/run
Max Clean and Jerks*
-rest 3 min b/t sets-
*Weights:
Set 1: 155/105
Set 2: 135/95
Set 3: 95/65

Strength-

Back Squat
Every 2:00 x 3
8 reps @60%
Then Every 2:30 × 5
1 rep b/t 85-90%

Or Open Prep!

Metcon-

Pull Stamina Work
I set of Max Reps Overhand Strict Pull Ups
Rest 2:00
I min of Max Reps Underhand Strict Pull Ups
Rest 2:00
1set of Max Bodyweight Row (ring or bar) Feet Level with Hands
Rest 2:00
1set of Max Reps Barbell Curls 45/35

Strength-

Strict Press
Every 2:30 x 5
6 reps between 65-75% 1RM

Immediately after last set, strip weight and do 50 empty bar press

Metcon-

5 Sets of
25/20 Cal SKI / ROW / BIKE
12 S2OH (115/75)
8 SA DB OH Lunges 50/35 (40/20)
8 DB Snatch
Rest 2:00 b/t

Strength-
5x Clean + FS
1 Squat Clean + 1 Front Squat × 5 sets, building from 70% of clean

20 – ЕМОМ
1= 8 Hang Cleans 135/95
2= 30 DU + 3 BMU or 6 pull-ups
3= 5 Shuttle Runs (25’down and back =1 rep)
4= rest

Strength-

Every 2:00 x 10
Sets 1-2: 8 TnG Power Cleans
Sets 3-4: 6 TnG Power Cleans
Sets 5-6: 4 Squat Cleans
Sets 7-8: 2 Sq Cleans
Sets 9-10: 1 Sq Cleans
** Start at a load you can build and no fail on TnG

Or Open prep TTB

Metcon

Hero WOD McHugh
15 – AMRAP
3 Front Sq 135/95
3 Т2В
6 Front Sq
6 T2B
9 Front Sq
9 T2B
ETC……