Strength/Skill:

1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean (touch and go)
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
*Rest as needed between sets.

Metcon:

4 sets
In a 2 minute window
20/16 Calorie Row (cap at 1 minute)
AMRAP Wall Ball (20/14) (10/9) in the time remaining
-rest 2 minutes b/t sets-

4 sets
In a 2 minute window
20/16 Calorie Bike Erg (cap at 1 minute)
AMRAP Burpee to 6 inch Target
-rest 2 minutes b/t sets-

Strength/Skill:

Take 10-12 minutes to establish a heavy set of 3 Push Jerk.

-Then, rest 3 minutes before starting next part-

20-15-10
Unbroken Push Jerk
-rest 90 seconds between sets-

*Set 1 @6/10 RPE, Set 2 @7/10 RPE, Set 3 @8/10 RPE

Metcon:

AMRAP 8 minutes
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Chest to bar pull ups

-rest 4 minutes-

For Time
“Erase your reps” (start where you left off and go in reverse)

Strength/Skill:

5 Sets
3 Back Squat @76-81% 1RM Back Squat
*Rest as needed between sets.

Metcon:

5 Sets:
10 Double Dumbbell Box step overs (2×50/35) (20)
20 Calorie Standing Bike Erg (Damper 10)
10 Double Dumbbell Box step overs (2×50/35) (20)
-rest 1:1 b/t sets-

Strength/Skill:

2 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go)

3 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @78-80% 1RM Clean

Metcon:

4 Sets
30 Wall Balls (20/14) (10/9)
-2 minute recovery air bike b/t sets-
-straight into-
4 Sets
15 Burpee Box Jump Overs (24/20)
-2 minute recovery ski b/t sets-

Strength/Skill:

Seated Dumbbell Strict Press
Take 10-12 minutes to establish a heavy triple.

-Then-

2 Sets
25 Unbroken Dumbbell Push Press @7.5-8/10 RPE

Metcon:

5 Rounds
3 Rope Climbs
1 Round of Heavy DT* (185/125)

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead

Strength/Skill:

5 Sets
3 Back Squats @73-78% 1RM Back Squat
*Rest as needed between sets.

Metcon:

5 Sets
200m Run
4 Ring Muscle Up
-rest 1:1 b/t-

-Rest 3 minutes before the next 5 sets-

5 Sets
200m Ski
12 Ring Push Ups (OR Dumbbell/Kettlebell Push ups)
-rest 1:1-

Strength/Skill:

5 Sets
5 Clean Pull @90% 1RM Clean
*Rest as needed between sets

Metcon:

3 Rounds
35 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)

RX: 3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

Strength/Skill:

Strict Press
Take 10-12 minutes to establish a heavy triple Strict Press for the day.

Push Press
50 unbroken Barbell Push Press with empty barbell.

Metcon:

2 sets:
Row 1000m @75% effort
-rest 90 seconds-
Row 750m @80% effort
-rest 60 seconds-
Row 500m @85% effort
-rest 30 seconds-
Row 250m @90% effort
-rest 2 minutes-

Sub Ski (1:1 meters) or Bike Erg (2:1 meters)