Strength- 

In 15 min establish a one rep max Push Press.  

Metcon –

2 Sets

25 Double Dumbbell Burpee Deadlift (2×35/25)

25/20 Calorie Ski

25 Double Dumbbell Snatch 

25/20 Calorie Ski

25 Double Dumbbell Devils Press

*Rest 3 minutes between sets.

Max out week! 

Strength-

Back squat 

5/4/3/2/1/1/1/1/1 

Find a 1RM 

Metcon –

25 Minute AMRAP

200m Run

2 Rounds

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Wear vest (20/14) if available.

*If you get to 10 total sets, STOP!

Strength –

• Bench Press

6 Sets

5 Bench Press @8/10 RPE

Metcon –

8 Rounds

20 Wall Balls (20/14)

2 Rope Climbs/ 4 devil press 1(db) 50/35

*Rope Climbs:

Females do 2 on odd rounds, 1 on even rounds.

Strength-

3 Clean & Jerk @70 

Rest 20sec 

2 Clean & Jerk @ 70 plus 10lbs 

Rest 2 

3 C &J @75 

Rest 20 

2 C&J @75 plus 10lbs 

Rest 2 

3 C &J  @ 80 

Rest 20 

2 C& J @80 plus 10lbs 

Metcon –

21-15-9 (Females 18-12-6)

Echo Bike Calories

Deadlift (225/155)

-rest 4 minutes-

90/72 Calorie Echo Bike

45 Deadlifts (225/155)

Strength- 

Back Squat

*Do a set every 2 minutes

5 Back Squat @60-65% 1 RM Back Squat

3 Back Squat @70-75% 1RM Back Squat

1 Back Squat @80% 1RM Back Squat

1 Back Squat @85%+ 1RM Back Squat

1 Back Squat @85-90%+ 1 RM Back Squat

Metcon 

4 Sets

AMRAP 4 minutes

400m Run

-straight into-

Max Reps

10 Strict Pull Ups (OR 15 Kipping)

20 Push Ups

30 Air Squats

Odd Rounds: Vest (20/14)

*Even: Bodyweight

**Rest 1 minute between sets.

Pick up where you left off the last AMRAP (so if you finished 20 air squats in the previous 4 minutes, start after the run with the 10 remaining air squats).

Strength-

Back Squat

5 x 5 building to 80%

Metcon- 

20 – EMOM

1= 10 Power Cleans 115/75

2 =10 Bar facing burpees 

3= 10 Strict C2B or PU with Vest

4= 10 Front Rack Lunges 115/75

Strength-

Clean Deadlift + Hang Power Clean + Push Press

5 sets 

1+ 2+ 1 65-75%

Hang power is above knee 

Metcon-

For Time:

75/60 Calorie Row

50 Lateral Burpee Over Rower/ bar 

25 Power Snatch (115/80)

Strength-

Clean & Jerk

3 Clean and Jerk @65% 1 RM Clean and Jerk

-rest 20 seconds-

2 Clean and Jerk @65% 1 RM Clean and Jerk plus

10/5# (male/female)

-rest 2 minutes-

3 Clean and Jerk @70% 1 RM Clean and Jerk

-rest 30 seconds-

2 Clean and Jerk @70% 1RM Clean and Jerk plus

10/5# (male/female)

-rest 2 minutes-

3 Clean and Jerk @75% 1 RM Clean and Jerk

-rest 40 seconds-

2 Clean and Jerk @75% 1 RM Clean and Jerk plus

10/5# (male/female)

*Use the rest period to practice changing weights quickly. If you change them faster than the allotted rest period, then rest until the rest period is over.

Metcon-

3 Sets

AMRAP 4 Minutes

12 Chest to Bar Pull Ups

12 Front Squat (135/95)

12 Chest to Bar Pull Ups

In remainder of time: Max Clean & Jerk (135/95)

*Rest 2 minutes between sets.