Strength-

• Back Squat

3 Sets

4 Back Squat @77.5% 1RM Back Squat (OR RPE

4 Back Squat @82.5% 1RM Back Squat (OR RPE

4 Back Squat @87.5% 1RM Back Squat (OR RPE

*Rest 2-3 minutes between sets.

Metcon- 

For Time:

400m Run

15 Bar Muscle Ups*

400m Run

12 Bar Muscle Ups*

400m Run

9 Bar Muscle Ups*

*Bar Muscle Ups should be done unbroken. There is a 200m Penalty Run each time you do break.

* if doing burpee pull-up as scale. 200 meter run on rep 8/6/4

EMOM × 32 (Partners)

Rotate through:

Minute 1

• 16/12 Cal Echo Bike

Minute 2

• 24 Wall Balls

Minute 3

• 16 Burpees

Minute 4

• 8 synchro db clean n jerk  50/35lb

Repeat 8x

Strength-

• Tempo Deficit Sumo Deadlift

4 Sets

8 Tempo Deficit Sumo Deadlift @8-8.5/10 RPE

-rest as needed between sets-

2 inch deficit

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)

Metcon-

10 Rounds

10 Kettlebell Swings (53/35)

50ft Kettlebell Lunge (53/35)

Strength-

• Tempo Back Squat

5 Sets

10 Tempo Back Squat @70% 1RM Back Squat

-rest 2 minutes between sets-

*Tempo is 21X1 (2 sec down, 1 sec pause, explode up, 1 sec pause at top)

Metcon_ 

 For time- 

25 Burpee Box Jump Over (24/20)

50 Power Snatch (75/55)

25 Burpee Box Jump Over (24/20)

50 Power Clean (115/80)

25 Burpee Box Jump Over (24/20)

40 Years Strong 💪

Jenn’s bday! 

Partner WOD – 35 Min Cap

4 Rounds

40/30 Cal Ski Erg/Row

20 Synchro Burpees

40 DB Snatches (50/35)

40 Air Squats

80 ft Sled Push

One partner works at a time on everything except synchro burpees.

Strength-

4 Sets

5 Push Press @8+/10 RPE

Rest 2 minutes between sets.

Build to a tough set of 5 on the last set.

Metcon-

2 Rounds for time

50 GHD Sit Ups/ V-ups 

50 Dumbbell Box Step Ups (50/35) (24/20″) (1 DB)

50/40 Calorie Ski (OR Row)

Strength-

Push press + push Jerk+ Split Jerk 

5 Sets 

2 +1+ 1

Metcon-

EMOM 24 

Minute 1 – 12 Pull-ups 

Minute 2 – 15 KB swings 53/35

Minute 3 – 5 power cleans 185/125 

Minute 4- 8 lateral burpee over bar

Strength-

6 Sets (new set every 2 minutes)

1 Squat Clean + 3 Front Squats @65% of

1RM Clean

*Technique and speed focused.

Metcon- 

For Time:

50 GHD Sit Up (OR V-Ups)

-Into-

7 Rounds

7 Strict Handstand Push Ups/ 15 HRPU

49 Double Unders

-into-

50 GHD Sit Up (OR V-Ups)