Strength-
Strict Press Find a 2RM, then 5x 2 @,90% of 2RM

Metcon-

24- EMOM
1=15/12 Cal Row
2= 12/8 Cal Bike erg
3= 10/7 Cal SKI
4= 8 C2B/Pull ups

Strength-

Back Squat
8 – ЕМОМ
6@60% all sets

Metcon-

5 RFT
5 Sandbag Cleans 150/100 (Power Cleans 155/105)
25 GHD Sit Ups/35 abmat Sit-ups

Clean
2/65 2/70 2/73 1/75 1/78 1/80x 3
Use last weeks 1RM

20 – AMRAP
1K C2 Bike (500 Row/ski)
21 Box Jump Overs 24/20
12 Deadlifts 245/165

Strength-

9 – EMOM
Snatch
3/74 2/77 1/80 x 3

Metcon-

For Time
40-40-40
Cal Row (C2 BIKE)
30-20-10
C2B Pull ups (PU)(Ring Rows)
15-10-5
Front Squats 155lb/105

REST 4:00, THEN
For Time
40 Cal Row
30 С2В
15 front squats 155/105

Strength-

Back Squat

6/65 x 6

Rest 2:30 b/t

Metcon-

Every minute for 30:00

• Min 1: 14/10 cal row/Ski
• Min 2: 5 squat cleans (155/105lb)
• Min 3: 7 box jumps (30/24″)

Extra work-

Front Squats

5/65 x 3

Metcon

Mayhem Service Cup WOD 4

10 – AMRAP
5 Hang Clean & Jerks 115/80
10 Back Squats 115/80
15 T2B
Immediately follow,
5:00 to establish a 1 Rep Max Clean

After WOD extra—-

1A) Back Squat

5/60 5/70 x 3

Rest 2:30 b/t set

2A) Front Squat

5/65 x 4

Rest as needed

Strength-

Strict Press
5 x 3 reps at last weeks 3RM
Rest 2:00 b/t

Metcon-

Mayhem Service Cup WOD 2
20 – AMRAP
20/16 CAL Row/Ski
50 foot farmers carry
** Add 50 feet after each round 50/35 DB’s
* Start seated on rower, hands off paddle.
** Set floor for 25 feet sections. Each 25′ is 1 Rep
* Rower must be outside of the 25′ section
* No grips and carries must be done in 25′ sections.

Strength-

Back Squat

5/55 3/70 2/75 2/85 1/90

Rest 2:30 b/t

Metcon-

For Time (15:00 CAP)

21-15-9-9

Thrusters 95/65

Lateral Burpees over Bar