strength-

1A) Strict Press
Build to a heavy 6, then
drop to 90% and do 4x 6 @90%
Rest 2:00 b/t
2A) Push Press
10/60 8/65 8/70 6/75 x 3

metcon –

For Time
30/24 Cal Bike / Row / C2B
15 T2B
15 DL 275/205
20/16 Cal machine
10 T2B
10 DL
10/8 Cal machine
5 T2B
5 DL
REST 4:00
20/16 Cal machine
10 T2B
10 DL 245/175
15/12 Cal machine
8 T2B
8 DL
10/8 Cal machine
6 T2B
6 DL

Strength-

Back Squat
8/62 6/71 4/80 4/86

Rest 1:30 b/t sets

Front Squats
5/70 4/80 3/85 3/90

Metcon-

24- ЕМОМ
1= 15/12 Cal Row
2= 6 TnG Sq Cleans 155/105
3= 14/11 Cal Ski
4= 50 DU

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-

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 –

1A) Back Squat
8/62 8/67 6/76 6/81

Rest 2:00 b/t sets

2A) Front Squats
5/70 5/75 5/80 ×2

Metcon –

24 Min – EMOM
1= 15/12 Cal Row
2= 12/10 Cal Ski
3 & 42 x Strict Cindy (1:10 is cap time so you can rest to get back to row)

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-

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

1A) Back Squat
8/62 8/67 6/71 6/76
Rest 1:30 b/t sets
2A) Front Squats
5/60 5/65 5/70 x 2

Metcon

24- EMOM
1= 15/12 Cal Row
2= 15 T2B
3= 14 Cal Bike
4= 5 Sandbag Cleans 100/70 or 5 P. Cleans 135/95