Strength/Skill:

5 Sets (1 set every 90 seconds)
1 “PERFECT” Clean @85-93% 1RM Clean

Metcon:

10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
Back Squats (225/155)

*Subbing note: If you don’t have two barbells/racks we recommend you do 7 Dumbbell Bench Press (2x50lb/35lb) each set.

Strength/Skill:

4 Sets
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1050 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.

Metcon:

AMRAP 20 Minutes
2000m Bike Erg
40 GHD Sit Ups
40ft Handstand Walk
1000m Bike Erg
30 GHD Sit Ups
30ft Handstand Walk
500m Bike Erg
20 GHD Sit Ups
20ft Handstand Walk
*In the remaining time Max Clean and Jerks (155/105)

**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.

Strength/Skill:

3 Rounds
200m Run
20 Front Squats (75/55)
*Rest as needed between rounds.
-Then-
1 Front Squat @65% 1RM Front Squat
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat

Metcon: (Optional)

1000m Row @70% Effort
-Rest 3 minutes-
10x 200m Row @80% Effort
*Rest 30 seconds after each set.
1000m Row @90% Effort

Strength/Skill:

2 Sets
3 Push Press + 2 Push Jerk + 1 Jerk @70-75% 1 RM Push Press

2 Sets
2 Push Press + 2 Push Jerk + 1 Jerk @80-85% 1 RM Push Press

2 Sets
1 Push Press + 1 Push Jerk + 1 Jerk @88-90% 1 RM Push Press
*Rest as needed between sets.

Metcon:

4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row

Strength/Skill:

2 Sets
3 Front Squat @70-73% 1RM Front Squat

2 Sets
3 Front Squat @75-78% 1RM Front Squat

2 Sets
3 Front Squat @80-85% 1RM Front Squat
*Rest as needed between sets.

Metcon:

AMRAP 5 Minutes
100ft Sled Push (225/190)
10 Sandbag Cleans (100/70)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Squats (100/70)
100ft Sled Push (225/190)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Cleans (100/70)
10 Sandbag Squats (100/70)

Strength/Skill:

3 Sets
5 Box Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat

3 Sets:
3 Box Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat

5 Sets:
1 Box Squat @80-90+% 1 RM Back Squat

*Rest as needed between sets
**Box Squat to just below parallel.

Metcon:

3 Sets
2 Rounds
11 Overhead Squats (95/65)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar (lateral or facing)
-rest while partner goes (or 1:1) b/t sets-

*IF you are alone go 1:1. If you have a good partner, then go back and forth each set!

Strength/Skill:

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
*Rest as needed between sets.

Metcon:

Individual Version:
1-2-3-4-5-6-7-8-9-10
Devils Press (2×50/35)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

Strength/Skill:

1 Push Press + 1 Push Jerk @65-70% 1 RM Push Press
1 Push Press + 1 Push Jerk @70-75% 1 RM Push Press
1 Push Press + 1 Push Jerk @75-80% 1 RM Push Press
1 Push Press + 1 Push Jerk @80-85% 1 RM Push Press
*Rest as needed between sets.

Metcon:

3 Sets
3 Rounds
12 Wall Balls (30/20) (10/9ft)
6 Strict Pull Ups
3 Wall Walks
-rest 3 minute b/t sets