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-
Front squat 5@65% 5@70%
4@75 3@80 1@85% 1@90%

Metcon-
16 min cap

Echo Bike or Cal ski 20-18-16-14-12-10-8-6-4-2

Wall walks 10-9-8-7-6-5-4-3-2-1

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-

Front Squat
5/65 4/75 4/80 x2

Metcon-

For Time
15-12-9
Burpee Box Jump Overs 24/20
30-30-30
DU
5.-5.-5.
Power Cleans 155/105

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)

Strength-

Strict Press
4/80×4

Metcon-

5 – AMRAP
20 Goblet Squats
12 V-Ups
20/16 Cal Bike
—2 min REST
5- AMRAP
16 Goblet Squats
10 V-Ups
16/12 Cal Bike
—2 min REST
5-AMRAP
12 Goblet Squat
8 V-Ups
12/9 Cal Bike