Strength/Skill:

3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause.

Metcon: 3 Rounds
1000m run
10 Ring Muscle Ups
100 squats
*Wear a 20/14# vest

Strength/Skill:

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 8/10 RPE

Metcon:
3 sets
-at minute 0:00, 11:00, and 26:00
15/12 Calorie Bike Erg
12 Burpee to Bar
9 Bar Muscle Ups
-at minute 5:00, 18:00 and 37:00-
15/12 Calorie Bike Erg (OR Row OR 300m Run)
12 Toes to Bar
9 Burpee Over Line

Strength/Skill:

10 Bench Press @ 6/10 RPE
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
After the last set, perform 30 hand release deficit Push Ups

Metcon:

6 Sets (1 set every 4 minutes)
24/20 Calorie Assault Air Runner (OR 300m Run)
2 Legless Rope Climbs
8 Overhead Squats (155/105)

Strength/Skill:

4 Snatch Push Press + 2 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
4 Snatch Push Press + 2 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
4 Snatch Push Press + 1 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch

Metcon:

Calorie Row
Men: 80-70-60-50-40-30-20-10
Women: 64-56-48-40-32-24-16-8

• rest 1 minute between sets –

Strength/Skill:

4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6.5/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE

Metcon: “Barbara” 5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-

Strength/Skill: 4x

• 6-8 x Strict Chin-ups
• 20 x Hollow Rocks
• 6-8 Russian Dips
• Max Double Unders (try crossovers if you can link 50 dubs or more)
• (Use weight if exceeding reps)

Metcon: 4 x E5MO5M

• 500m Row
• 25 x GHD
• 3-5 x Wall Walks

Strength/Skill:

3 Pause High Hang Power Snatch @ 60%
2 Pause High Hang Power Snatch @ 65%
1 Pause High Hang Power Snatch @ 70%
3 Pause High Hang Power Snatch @ 65%
2 Pause High Hang Power Snatch @ 70%
1 Pause High Hang Power Snatch @ 73%
1 Pause High Hang Power Snatch @ 73%
1 Pause High Hang Power Snatch @ 73%

Metcon:

100-75-50 x Double Unders
150-100-50ft x 1-Arm OH DB Lunge (50/35)
*25 GHD Sit Ups after each set