Strength-

Power Snatch
8- EMOM
6 TnG Reps at 115/75

Metcon-

12 – ЕМОМ
1= 14/10 Cal Row
2= 15 GHD Sit Ups
3= 11/8 Cal Echo
4= Rest
Rest 3:00
Then, repeat From 3-1

Strength-

Barbell RDL
10/45% x 4

Metcon –

Time Intervals
2:00 – 2:00 – 2:00 – 3:00
8 Burpee Box Jumps 24/20
12/9 Cal Echo
Max HSPU/ HRPU
Rest 1:00 Between each set.

Strength-

Front Squat
2/80 x 5

Rest 2:00 b/t

Pause Front Squat
3/60 x 3 (pause 4sec in bottom)

Metcon-

For Time
21-18-15-12
Front Squats 155/95 (from the ground)
7-6-5-4
Bar MU / add I rep C2B / add 2reps for PU

Strengh-

Strict Press
10/65 8/70 6/75 × 3

Metcon-

4 RFT
20/15 Cal Bike
12 Strict HSPU ( 24 HRPU)
10 Strict Dips( sub 20 bench dips)

Rest 3:00
1 Round AFAP
25/20 Cal Bike
15 Kipping HSPU ( 30 HRPU)
20 Kipping Ring Dips/ Dips / 40 bench dips

Strength-

Deadlift
6/70 x 4

6 Box Jumps for height x4

Metcon-

30 – EMOM
1 =13/10 Cal Row
2= 12 Pull-ups
3=5 Clean & Jerk 155/110
4= 12 Pull-ups
5= REST

Strength:

Front Squats
6/70 x 3
Rest 2:30 between

Pause Front Squat
3/60 x 3 (pause 3sec in bottom)

Metcon-

3 – AMRAP

Max Cals on Bike Erg / Echo

Rest 3:00

For Time (15:00 CAP)

21 GHD

21 Snatch 95/65

15 GHD

15 Snatch 115/75

9 GHD

9 Snatch 135/85

Strength-

Deadlift

3/80 x 4

30- EMOM

1= 5 Burpees + 25 DU
2= 8 DB Box Step Overs (1db)50/35 20″box all
3= 16 Alt DB Snatch 50/35 (1db)
4= 16 DB Push Press (8each side -no alternating) 50/35(1db)
5= rest

Strength-

Strict Press
Find a 1RM (no longer then 15:00)

Metcon-

5 – AMRAP
15/12 Cal echo Bike (same on c2 bike)
15 Push Ups
15 Ring Rows

2:00Rest

5 – AMRAP
12/10 Cal Bike
12 Push Ups
12 Ring Rows

2:00 Rest

5- AMRAP
9/6 Cal Bike
9 Push Ups
9 Ring Rows