Back squat

every 3:00 x 5 (15:00)

10/60 8/65 6/70 6/75 6/80

Metcon

every 5 min x 4 rounds

score is most calories

10 Squat Cleans 155/105
40 DU (75 Singles)
8 Bar MU
40 DU (75 Singles)
Max Cal C2 Bike or other machine in remaining time.

Strength

Front squats

Every 3:00 x 4 (12:00)

5@60 5@65 5@70 5@70%

metcon:

Trooper Frankie Williams #7953 End of Watch 12/5/16

For Time

795 Row/Ski

53 DB Goblet Squats 50/35

16 SA  DB Snatch 50/35

12 SA DB Thrusters 50/35

5 SA DB Devil Press ——- Into

3 Rounds

7 power cleans (135/95)

9 push press

5 burpees over the bar

5×6 Deadlifts

Load is b/t 40-50% of 1RM DL

Soft touch on floor – control the eccentric

Metcon:

24 min Emom

1= 3-5 Ring Mu/Bar Mu/c2b/strict PU

2= 12 Box jumps 24/20

3= 16/13 Calorie row/ski

4= rest

Warm-up: 0:00-15:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Movement Prep/Activation and Increasing Heart Rate

Front Squat Skill Transfer Exercises
-Then-
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
-Then-
10 Kip to Swing
5 Box Dip
-Then-
Warm up to workout weights w/1 Bar Muscle Up after each weight increase.

Workout Prep
1 set (at workout pace):
2 Synchro Dumbbell Front Squat (at workout weight)
2 Dumbbell Deadlift (at workout weight)
2 Bar Muscle Up

Metcon: 17:00-39:00

Partner Workout
AMRAP 2 Minutes
12 Synchro Dumbbell Front Squats (2×50/35)
24 Dumbbell Deadlifts (2×50/35) (split as needed)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 minute b/t sets-

*Complete sets until you accumulate 75 Bar Muscle Ups combined
*Max of 7 sets

Individual version:
AMRAP 2 Minutes
12 Dumbbell Front Squats (2×50/35)
12 Dumbbell Deadlifts (2×50/35)
Max Reps Bar Muscle Ups
-Rest 1 minute b/t sets-

Strength: 42:00-60:00

*Do a set every 3 minutes

5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups

5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups

4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups

3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Ups

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats

Warm-up: 0:00-12:00

Movement Prep/Activation and Increasing Heart Rate
2 Sets
Set 1: Row, Set 2: Echo Bike
:45 easy
:15 moderate
1 Shuttle Jog
:30 easy
:15 moderate/fast
1 Shuttle Jog
:15 easy
:15 fast
1 Shuttle Jog
:15 rest
:10 sprint
1 Shuttle Jog

Metcon: 14:00-34:00

4 sets (1 set every 5 minutes)
20/16 Calorie Row
15/12 Calorie Echo Bike
10 Shuttle Runs (50ft)

*Limited Equipment Option:
5 sets (1 set every 5 minutes)
20/16 Calorie Row OR 15/12 Calorie Echo Bike
150 Single Unders
10 Shuttle Runs (50ft)

Barbell Prep: 36:00-46:00

Burgener Warm Up Clean – 3-5 reps of each position

Front Squat Skill Transfer Exercises – 3-5 reps of each movement

3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength: 48:00-58:00

*Do a set every 2 minutes.

1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @55% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
1 Minute Dorsiflexion Matrix

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation
   • 10 Side step R/L
   • 10 Forward/Backwards Walk R/L
   • 10 Glute Bridges
   • 10 Single Leg Glute Bridges R/L
   • 10 Bird Dogs R/L
   • 10 Squats
2. Barbell Prep

3 sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Strength: 14:00-28:00

*Do a set every 2 minutes.

5 Back Squat @6.5/10 RPE
4 Back Squat @7/10 RPE
3 Back Squat @7.5/10 RPE
2 Back Squat @8/10 RPE
3 Back Squat @7.5/10 RPE
4 Back Squat @7/10 RPE
5 Back Squat @6.5/10 RPE

Metcon Warm-up: 30:00-40:00

Workout Prep
1 Set (at workout pace)
2 Power Snatches (at workout weight)
2 Box Jump Over
4 Wall Ball (at workout weight and height)

Movement Prep/Activation
6:00 moving through
10/8 Calorie Bike (moderate to fast)
5 Power Snatch (increase weight each set)
4 Box Jump (increase height each set)
3 Wall Ball (20/14, 10/9)

Metcon: 42:00-58:00

25 Snatch (155/105)
50 Box Jump Overs (24/20)
100 Wall Ball (20/14) (10/9)

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Barbell Forearm Stretch
2×30 seconds Hip Internal Rotation
1 Minute Couch Stretch

Warm-up: 0:00-20:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

1. Barbell Prep
2. Movement Prep/Activation
   2 Sets
   0:30 Echo Bike (fast)
   0:30 Echo Bike (Easy)

-then-

As many sets as needed to build to final workout weight:
Singles and Doubles of Jerks
Singles and Doubles of Front Squats
-rest while you change weights-

Workout Prep
1 Set (at workout pace)
2 Jerks (at workout weight 1)
2 Front Squats (at workout weight 1)

Metcon: 22:00-46:00

Jerks (take from blocks if available):
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)

-rest 4 minutes-

Front Squats
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)

Strength: 48:00-55:00

3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets.

CD: 57:00-60:00

*Choose 1 of the following:
2x 10 Seated External Rotations (each side)
2x 8 Bretzel
4×5 Quad Foam Rolling (per side)

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

Movement Prep/Activation and Increasing Heart Rate
2 Sets
Set 1: Row, Set 2: Ski
:45 easy
:15 moderate
:30 easy
:15 moderate/fast
:15 easy
:15 fast
:05 sprint
5 Box Jump (build in height each set)

Metcon: 14:00-55:00

3 Rounds
12 Box Jump Over (30/24)
18 Calorie Ski

-rest 3 minutes-

3 Rounds
24 Calorie Row
18 Calorie Ski

-rest 3 minutes-

3 Rounds
12 Box Jump Over (30/24)
24 Calorie Row

-rest 3 minutes-

3 Rounds
12 Box Jump Over (30/24)
18 Calorie Ski
24 Calorie Row

CD: 57:00-60:00

*Choose 1 of the following:
15x Bootstrappers
2x 10 Foam Roll Up Wall
1 Minute Foot Smash

Optional Strength:

3 Back Squat @60%1RM Back Squat
3 Back Squat @65%1RM Back Squat
3 Back Squat @70%1RM Back Squat
3 Back Squat @75%1RM Back Squat
3 Back Squat @75%1RM Back Squat
*Rest as needed between sets.