Strength-

• Deadlift

3 Deadlift @65% 1RM Deadlift

3 Deadlift @75% 1RM Deadlift

AMRAP(-1) Deadlift @85% 1RM Deadlift

3 Deadlift @75% 1RM Deadlift

3 Deadlift @65% 1RM Deadlift

Leave one in the tank on the middle set.

*Rest as needed between sets.

Metcon-

10 Rounds

200m Run

10 Kettlebell Swings (70/53)

5 Box Jumps (30/24)

Strength-

• Back Squat

10 Sets

5 Back Squat @75% 1RM Back Squat (OR RPE

7.5/10)

*Rest 2-3 minutes between sets.

Metcon-

6 Sets

AMRAP 2 Minutes 

4-8-12-16-20….

Dumbbell Front Squat (2×50/35)

2-4-6-8-10….

Burpee Box jump Over (24/20)

Rest 1 minute between sets.

*Pick up where you left off each AMRAP…. so if you finished the set of 16-8 on set 1, start set 2 on the set of 20-10 and continue the pattern.

Strength-

• Clean & Jerk

4 Sets

1.1 Clean & Jerk @85+% 1 RM Clean and Jerk

-rest 20 seconds between cluster reps and 2-3 minutes between sets-

*Note: One cluster set is 1 C&J, rest 20 sec, 1 C&J.

Rest 2-3 min and repeat for remaining sets.

Metcon- 

3 Rounds

30 Wall Balls (20/14)

20/16 Calorie Row/Ski

8 Wall Walks

-directly into-

3 Rounds

15 Wall Balls (20/14)

15/12 Calorie Row/Ski

4 Wall Walks

Strength-

Bench press 

5 x 6 reps 

Metcon- 

AMRAP 25 Minutes

25/20 Calorie echo bike

25 Dumbbell Box Step Overs (50/35) (24/20)

3 wall walks 

50ft Dumbbell Walking Lunge (50/35) 1 db 

*Hold dumbbell however you prefer.

Strength-

• Back Squat

5 Back Squat @80% 1RM Back Squat (OR RPE 8/10)

-rest 2 min-

5 Back Squat @85% 1RM Back Squat (OR RPE

8.5/10)

-rest 2 min-

5 Back Squat @90% 1RM Back Squat (OR RPE 9/10)

Metcon-

5 Sets

AMRAP 2 Minutes

10 Lateral Burpee Over Bar

20 Air Squats

Max Power Cleans (155/105)

*Rest 1 minute between sets.

Strength-

5 Sets

5 Tempo Front Squat @8.5+/10 RPE

Rest 2 minutes between sets.

*Tempo is 24X2 (2 seconds down, 4 second pause, explode up, 2 second pause)

**Find a tough working load at this tempo and rep range by the last set.

Metcon-

AMRAP 12 Minutes

3 Squat Snatch (115/75)

6 Overhead Squats (115/75)

9 Bar Facing Burpees

Strength-

• Push Jerk

5 Sets

1 Push Jerk @9+/10 RPE

Rest 2 minutes between sets.

*Build to a tough single by the last set.

Metcon-

AMRAP 20 Minutes

20/16 Calorie Air Bike

20 GHD Sit Ups

10 Strict Handstand Push Ups/ 20 Hand R Pushups 

Strength-

• Back Squat

10 Sets

3 Back Squat @ 75% 1RM Back Squat (OR RPE 7.5/10)

*Rest 2 minutes between sets.

Metcon 

For Time:

27-21-15-9-9

Front Squat (95/65)

Box Jump (24/20)