Strength-

Every 2:00 x 6 (12:00)
1 High Hang Power Clean
1 Low Hang Power Clean
1 Power Clean

Metcon

5 Sets – 1:00 Rest Between Sets
25/20 Cal Row
3 wallwalks
100′ Sandbag Bearhug Carry 150/100 or 70/50lb farmer carry

Strength

Back squat 5×2 85%

Metcon –

3 – AMRAP
5 Devil Press 50/30 /hand
5 Bar MU
10/8 CAL ROW

2:00 REST

3-AMRAP
5 DB Push Press 50/30/hand
8 HSPU (any style)
10/8 CAL ECHO

2:00 REST

3-AMRAP
Clean & Jerks 155/95
C2B
10/8 CAL SKI
5:00 REST

x 2 Rounds

strength-

In 20:00 Establish
1 Rep Max Front Squat
1 Rep Max Hang Power Clean

Metcon –

Every 3:00 x 5 (15:00)
50′ Single DB OH Walking Lunge 70/50 (50/35)
15 GHD Sit Ups (10)

Strength-

Every 2:00 x 6 (12:00)

1 High Hang Power Clean

1 Low Hang Power Clean

1 Power Clean

work from 65-70% 1RM PC

Metcon –

20 – AMRAP

15 Box Jump Overs 30/24 (24/20)

10 DB Snatch 50/35

5 Strict HSPU (HRPU)

Strength-

Back squats 5×3 80% 1RM

Metcon

Complete as many reps as possible following the intervals of:

2:00 of work

1:00 Rest

2:00 of work

1:00 Rest

2:00 work

1:00 Rest

3:00 of work

Rounds 1 and 2

15 T2B (10 T2B)

15 OHS 95/75 (75/55)

Max Cal Row/Ski

Rounds 3 and 4

15 Cal Row/Ski

15 OHS 95/75 (75/55)

Max Bar MU (Max Pull Ups)

Strength-

Front Squats

5/60 5/65 5/70 1/80×5

Rest as needed

Metcon-

Every 8:00 x 4

300M Air Runner (400M outside) 500M Row

40 WBS 20/10

60 DU

300M Air Runner (400M outside) 500M Row

Strength-

8 – ЕМОМ
1= 2 Squat Cleans (60-70% 1RM)
2= 5 Tall Box Jumps 30/24
Then
Every 1:30 x 6 (9:00)
1 Squat Clean building from 85%
Try to match or go heavier then last week.

Metcon-

7 – AMRAP

3 Thrusters 165/95

5 T2B

8 С2В

Rest 2:00

7 – AMRAP

8 C2B

5 T2B

3 Thrusters 165/95

Strength

Back squats
6×4@ 75%

Metcon

21-15-9
Cal Row/Ski
DB Suit case walking lunges 50/35(each hand)

INTO

18-15-12

Cal Row/Ski

DB Front Squat (db can be on shoulders)

INTO

9-6-3

Cal Row/Ski

DB Devil Press (double )