Strength-

8 – EMOM
5 Push Press 75% 1RM

Metcon-

For Time
1000 M Row/ski
50 HSPU
50 V-Ups
200 DU
You can break up the reps and do in any order!!

Strength-

Below knee hang Clean + Clean (full clean)
1+1 x 6
use last weeks weights to build
Metcon-

4 -AMRAP
15 – DB Snatch
9 Pull Ups
6 Burpee Box Jumps 24/20

Rest 2:00

4 – AMRAP
15 – DB Snatch
6 C2B
6 Burpee BJ

Rest 3:00

4- AMRAP
15 DB Snatch
3 Bar MU
6 Burpee BJ

Strength

Floor bench Press
5×5
3×3

Metcon

20 – ЕМОМ
1= 8 Close Grip Bench 155/105
2= 10 T2B
3= 40 DU
4= 12 CAL Echo Bike

Strength-

Every 1:30 x 6
5 Push Press loading from 65% of last week 3RM

Metcon

-For Time (20min CAP)

6 Wall Walks
8 Cal Ski
10 Thrusters 115/75
8 HSPU/ double Hand RPU
10 Cal Ski
12 Thrusters
10 HSPU
12 Cal Ski
14 Thrusters

Strength-

Low Hang Clean + Clean
1+1 x 6
building from 60% (stay smooth)

Metcon-

15 – AMRAP
35 DU
15/12 Cal Row
12 KBS 70/53
10 Lateral Burpees over KB

Strength-

TNG Power Snatch
5/50 4/60 3/703/75 x2

Metcon-

5 – AMRAP
60 DU
15 DL 185/135
20 Pull Ups
Rest 2:00

5 – AMRAP
15 C2B
12 DL
45 DU
Rest 2:00

5 – AMRAP
10 DL
8 BMU
35 DU

Strength-

Push Press
15min establish 3RM

Metcon –

30 – ЕМОМ
1= 12 WBS 20/14
2= 15 KBS 53/35
3= 12 Goblet Squats
4= 12 TNG Power Cleans 95/65
5= REST

Strength

Front squat
15 min to find a 2 RM

Metcon
25 min EMOM

Min 1- 13/10 Cal bike erg

Min 2 10 hang db snatches + 5 bmu or 5 burpee pull-ups 50/35

Min 3 13/10 Cal Ski

Min 4 max BBJO

Min 5 rest

Score is BBJO