Strength-

Back Squat
Every 2:00 x 3
8 reps @60%
Then Every 2:30 × 5
1 rep b/t 85-90%

Or Open Prep!

Metcon-

Pull Stamina Work
I set of Max Reps Overhand Strict Pull Ups
Rest 2:00
I min of Max Reps Underhand Strict Pull Ups
Rest 2:00
1set of Max Bodyweight Row (ring or bar) Feet Level with Hands
Rest 2:00
1set of Max Reps Barbell Curls 45/35

Strength-

Strict Press
Every 2:30 x 5
6 reps between 65-75% 1RM

Immediately after last set, strip weight and do 50 empty bar press

Metcon-

5 Sets of
25/20 Cal SKI / ROW / BIKE
12 S2OH (115/75)
8 SA DB OH Lunges 50/35 (40/20)
8 DB Snatch
Rest 2:00 b/t

Strength-

Front Squats
5 Front Squats @50% 1RM x 3 sets, then
3 Front Squats @80-90% 1RM
Building every set
× 5

Metcon

For Time
10-9-8-7-6-5-4-3-2-1
Front Squats 155/105
Burpee Pull Ups

Strength-

Every 2:00 x 10
Sets 1-2: 8 TnG Power Cleans
Sets 3-4: 6 TnG Power Cleans
Sets 5-6: 4 Squat Cleans
Sets 7-8: 2 Sq Cleans
Sets 9-10: 1 Sq Cleans
** Start at a load you can build and no fail on TnG

Or Open prep TTB

Metcon

Hero WOD McHugh
15 – AMRAP
3 Front Sq 135/95
3 Т2В
6 Front Sq
6 T2B
9 Front Sq
9 T2B
ETC……

Strength-

5- EMOM
Strict Press
10 reps between 40-50% of 1RM
Rest 3:00
5 – ЕМОМ
Push Press
5 reps between 65-70% 1RM PP

Metcon
5x
45 Du
15 Bar facing burpees
10 Power snatch 115/75

Strength-

Parallel Pause Back Squat
5 x 5 – dead stop at parallel, no pause at the top. 70 % of max!

Metcon

For Time

25-15-5

V-Ups

Air Squats

Into

25-15-5

HRPU

WBS

Into

25-15-5

DU x 2

MedBall Lunges (hold ball in bear hug)

Strength-
2026 Open Prep

DU practice or

Floor Press
7×3
3 x 1 build heavy

Metcon

12 Min EMOM

Min 1 – 8 BBJO
Min 2 12/10 Cal Echo Bike

Strength

Back squat

2 × 6 70%

2 x 4 75%

2 x 2 80-85%

Metcon –

For Time

25 Cal C2 Bike

15 Snatch 95/65

25 Pull Ups

25 Cal C2 Bike

10 Snatch 115/85

18 C2B

25 Cal C2 Bike

5 Snatch 135/105

10 Bar MU