Metcon

40 – EMOM
1= 16/12 Cal Row
2= 15 TTB/ GHD
3= 12/10 Cal Ski
4= 12 Box Jumps 24/20

Extra credit

Power Clean + Front Sq+Clean+ Push Jerk
5 sets @74% of Jerk

Strength

Strict Press-

Build to a heavy 4 for day
drop to 90% of 4 and do 4 × 4 @90%
Rest 2:00 b/t

Push Jerk
5/67 5/70 5/73 5/76 3/70

Metcon-

6 Rounds of FOR TIME

20/15 Cal Bike

8 Hang Power Cleans 155/110
25 WBS 20/14

REST 4:00 after round 4, then push faster on final 2 rounds

Strength-

1A) Back Squat
5 x 70 x 4 sets
Rest 1:30 b/t set

2A) Front Squat
5x 60×3
Rest as needed

Metcon-

20 – AMRAP
100′ DB Farmers Carry 50/35
10 DB Front Squats
10 Burpees
5 Bar MU

strength-

1A) Strict Press
Build to a heavy 6, then
drop to 90% and do 4x 6 @90%
Rest 2:00 b/t
2A) Push Press
10/60 8/65 8/70 6/75 x 3

metcon –

For Time
30/24 Cal Bike / Row / C2B
15 T2B
15 DL 275/205
20/16 Cal machine
10 T2B
10 DL
10/8 Cal machine
5 T2B
5 DL
REST 4:00
20/16 Cal machine
10 T2B
10 DL 245/175
15/12 Cal machine
8 T2B
8 DL
10/8 Cal machine
6 T2B
6 DL

Strength-

Back Squat
8/62 6/71 4/80 4/86

Rest 1:30 b/t sets

Front Squats
5/70 4/80 3/85 3/90

Metcon-

24- ЕМОМ
1= 15/12 Cal Row
2= 6 TnG Sq Cleans 155/105
3= 14/11 Cal Ski
4= 50 DU

Strength –

Back Squat
8/62 8/67 8/71 8/76

Rest 1:30 b/t set

Front Squat
5/60 5/65 5/70 x2

Metcon-

Death By

1= 10/7 Cal Row/Ski

2= 6 Burpees

3= 11/8 Cal Row/Ski

4= 7 Burpees

Cont until you fail

Strength-

1A) Push Press
10/55 8/58 6/6-4/70
Rest 2:00 b/t

2A) Strict Press
4 x 8 @ 90% of last weeks 8RM

Metcon-

For Time

50-40-30

Echo Bike Cals or Air runner

10–10–10

Power cleans 135/95

Rest 1:30 between – rest is included in total time

Strength –

1A) Back Squat
8/62 8/67 6/76 6/81

Rest 2:00 b/t sets

2A) Front Squats
5/70 5/75 5/80 ×2

Metcon –

24 Min – EMOM
1= 15/12 Cal Row
2= 12/10 Cal Ski
3 & 42 x Strict Cindy (1:10 is cap time so you can rest to get back to row)