Strength-

Back Rack Step Ups 20inch Box
4 x 6/ each

Metcon

5 – AMRAP
21/18 Cal Row/Ski
21 T2B
21 Burpees

Rest 2

5-AMRAP
15/12 Cal Row
15 C2B
15 Burpees to Target
Rest 2

5- AMRAP
9/6 Cal Row
9 Bar MU or pull-ups
9 Burpees over Rower

Strength

High Hang Snatch + Above Knee Pause Snatch in catch
2+1/60-65 x 3
1+1/65-70 x 2
1+1/70 x 2

Metcon-
2 RFT
600M Run (800M Row) 500 ARunner
75 Air Squats
50 Push Ups
*** Bonus use a vest ***

Strength-
Squat clean 5×2 78%

Metcon-

20 – AMRAP
30/25 CBIKE CALS/ 20/15 Hell Bike
10 Suitecase DB DL 70/50
50 DU
20 V-Ups (crossfit standards)

Strength-

Back Squat
4/70 4/75x 3

Metcon-

3 RFT

400M Run or 500M Row

21 GHD Sit Ups

15 DB Bench Press 50/35

9/9 Pistol Squats or 20 Wallballs 20/14

Strength-

Power Clean + Push Jerk
1+1/75 1+1/80 1+1/85 1+1/90 x 2
2A)

Metcon-

5 Rounds of
1:00 Work / 1:00 REST
7 Power Cleans 155/105
Max BMU / C2B

Strength-

Split Jerk
2/80 2/85 1/87 1/90 1/95 1/97 ×2

Metcon-

20- EMOM

1= 15/12 CAL ROW/Ski

2= 1 Round of Macho Man (3 P. Cleans+3 Front Sq + 3 P. Jerk) 135/95

3= 12 Box Jump Overs 24/20

4= REST

Strength-

Back Squat
6/60 6/70 6/75 x2

Metcon-

25- EMOM
1= 15/12 CAL ROW
2= 15 GHD Sit Ups
3= 12/10 Cal Bike erg
4= 15 Feet Elevated Push
5= REST

Strength-

Echo Bike + Power Clean
Every 1:30 × 8
12/10 CAL Bike + 2 Power Clean 135/95

Metcon-

For Time
1 Round
30 Thrusters 95/65
30 T2B
30 HSPU (HRPU)
3min REST
2 Rounds of
15 Thruster 95/65
15 T2B
15 HSPU (HRPU)