Weightlifting 1 power snatch + 1 hang squat snatch + 1 squat snatch Build to max Metcon 4 rounds (15 min cap) 400m run 20 air squats 15 pullups (RX+ C2B) 15 HSPUs (sc pushups)

Strength Deadlifts build to heavy 6 3 sets 6 reps at 80% Metcon 3 min AMRAP 10 deadlifts 100/70 (50% of 1RM) 20 DUs 2 mins rest 3 min AMRAP 10 toes to bar 10 STOH 50/35 2 mins rest 3 min AMRAP 10 alt DB hang cleans 10 burpees over DB

Strength Back squats build to 3RM 6 sets 1 rep at 100% Metcon 15 min am rap 10m HSW or 3 wall walks 12 alt DB snatches 22.5/15 15 box jump overs

Strength 4 sets 4-10 strict pullups 3 sets 10+10 alt DB rows Metcon 4 rounds for time 400m run 15 wall balls 9 C2B pullups

Weightlifting Hang Power Clean build to 1 rep heavy 10 min EMOM 1 clean pull + 1 squat clean at 80-90% of today Metcon 4 Rounds for time (14 min cap) 15 situps 15 superman extensions 10 front squats 10 alternating front rack lunges 40/30

In teams of 2 5 rounds 10m HSW 20 toes to bar 2-4-6-8-10 clean 110/80-100/70-90/62.5-80/55-70/50 2 min rest 5 rounds 100 DUs 5 strict HSPUs 10 HSPUs 2 min rest 10 rounds 5 2DB box step overs 22.5/15 5 2DB hang power cleans 3 RMU/BMUs

Power snatch 2 sets 10-8-6 TnG power snatches *40-45-50% of 1RM 2-3 mins rest between set Metcon 5 rounds for time (22 min cap) 5 power snatches 10 burpees over the bar 10 power cleans 10 burpees over the bar 40/30

Strength Deadlift 8 reps at 55% of 1 RM 4 reps at 75% 8 reps at 60% 4 reps at 80% 1-2 mins rest between sets Metcon 3 rounds alternating 2 mins AMRAP 100m run 5 RMUs (SC 10 Pullups) 1 min rest 2 min AMRAP 100m run 15 toes to bar 1 min rest

Strength Back Squat Every 2 mins for 4 sets 3 reps at 75% Metcon 10 min AMRAP 60 DUs 30/22 Cals or 400m run 30 KB swings 24/16

Strength 16 min emom Min 1: 30-40 sec HS hold Min 2: 30-40 sec hollow hold Min 3: 30-40 sec ring support hold Min 4: rest Metcon For time (15 min cap) 40 DB deadlifts 30 DB front rack lunges 20 DB thrusters 10 DB devil press ** EMOM 20 DUs 2DBs 22.5/15

Weightlifting 1 clean pull + 1 squat clean + 2 front squats build to max 10 min EMOM 1 squat clean at 90% of today Metcon 12 min AMRAP 30/25 cal bike or row or 400m run 30 pushups 30 situps 30 air squats

In teams of two For time 300 DUs 50 TTB 10 snatch at 60% 8 snatch at 70% 6 snatch at 75% 4 snatch at 80% 2 snatch at 85% 50m 1DB overhead lunges 22.5/15 50 1DB box step ups 50 pushups 50m 1DB overhead lunges 22.5/15 33-27-21-15-9 Thrusters 30/20 C2B pullups

Strength Strict press Build to 5RM Push press Build to 3RM Push jerk Build to 1RM Metcon 9 min amrap 5 deadlifts 3 power cleans 1 cluster 60/40

Strength 4 sets for quality Single leg deadlifts 8+8 Metcon 2 rounds 15m sled pull 100/80KG 30/22 cal or 400m run 30m farmers carry 32/24 30/22 cal or 400m run 15m sled pull 100/80KG 3 min rest

Strength Back squat 5-5-5-3-3-3-1-1-1 Metcon 12 min amrap 4-8-12-16- etc Toes to bar 1DB Box step overs 20” 22.5/15

Gymnastics 4 rounds 20 hanging hollow to arch 20 superman extensions 20-30 sec plank hold Metcon 20 min amrap 5 pullups (RX+ C2B) 10 pushups (RX+ HSPUs) 10 air squats (RX+ pistols) 20/15 cal row

Weightlifting Squat Snatch Build to 85% 4 min emom 1 squat snatch at 85%+ Metcon For time (12 min cap) 400m run 30 situps (RX+ TTB) 20 pistols 10 burpee C2B pullups 20 pistols 30 situps (RX+ TTB) 400m run

In teams of two 100 STOH Emom 15 DUs, starting min 0 2 mins rest 75 back squats Emom 10 alt back rack lunges, starting mon 0 2 mins rest 50 thrusters Emom 5 burpees, starting min 0 50/35 KG

Weightlifting 1 power clean + 1 hang squat clean + 1 split jerk Build to heavy Metcon 21-15-9 Hang power cleans 60/40 Cals 2 mins rest 18-12-6 Hang power cleans 80/55 Cals *you can substitute cals with 200m run on each cals Not more than 50-60% of 1 rep max power clean

In teams of two For time 50 box jumps 50 toes to bar 50 HRPUs 1 min rest 40 alt pistols 40 V ups 40 HSPUs 1 min rest 30 power snatches 40/30 30 burpees over bar 30 overhead squats 40/30 1 min rest 20 hang clean and jerk 40/30 20 strict pullups 20 alt front rack lunges 40/30 1 min rest 10 devil press 2DBS 10 pullovers 10 man makers 2DB 22.5/15