Strength

Back squats
6×4@ 75%

Metcon

21-15-9
Cal Row/Ski
DB Suit case walking lunges 50/35(each hand)

INTO

18-15-12

Cal Row/Ski

DB Front Squat (db can be on shoulders)

INTO

9-6-3

Cal Row/Ski

DB Devil Press (double )

Strength –

Front Squats
5/60 5/65 5/70x 2
Rest as needed

Metcon-

Partner Workout (30:00 CAP)

3 Rounds of
12 Snatch 115/55
40 WBS 20/14
Into 30/20 Cal Row/Ski

2 Rounds of
8 Snatch 135/65
50 WBS
Into 40/30 Cal Row/Ski

1 Round of
4 Snatch 165/85
60 WBS
Into 50/40 Cal RowSki

Solo half the reps

Strength

RDL off rack
5 reps @40-50% 1RM DL
x 6

Metcon

15 min- AMRAP
6 BMU or Burpee Pull-ups
8 BBJO
3 wall walks

@8am!

“Murph”

1 mile run

100 pull-ups

200 push-ups

300 air-squats

1 mile run

or

Strength

Push Jerks (from rack or blocks
3/75 2/80 2/85 1/90×2

Metcon

4- AMRAP
10 Back Squats 205/135
6 Bar MU (10 C2B – 10 Heavy Lat Pull Downs)
Max Cals on Rower in remaining time.
Score cals each round.
2:00 Rest B/W
x 5 sets

Strength-

Front Squats

5/70  5/75  5/80  5/85

Rest as needed

Metcon-

25 min Emom
0-2= 15/12 Cal Echo + 12 KBS 53/35
2-4 = 10 DB Walking Lunges 50/35 + 10 Burpees over DB
5 = REST

WOD 5/21/25

Strength-

Deadlift
3 Banded Deadlift @, 75% x6

Metcon-

Sets / 2:00 Rest b/t (25:00 CAP)
15/12 Cal Ski/Row

10 DB Bench 50/35

12 T2B

10 DB Bench 50/35

Use floor press if not enough benches.

strength

Back Rack Reverse Lunge
10 Reps each leg @30-40% 1RM BS x4 rest 2 min btw sets

Metcon

30 – ЕМОМ

1= 16/12 Cal Row/14/10 Cal Ski

2= 16 WBS 20/14

3= 14/10 Cal Echo

4= 14 Burpees over Line

5= REST!

Strength

Front Squats

5/60 5/65 5/70x 2

Rest as needed

Metcon

AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*Perform with 20/14lb