Strength Back squats 2 sets 6 reps 2 sets 5 reps 2 sets 4 reps All at 75-85% of your 1 RM Metcon 9 min amrap 9 deadlifts 60/40 9 pushups 9 pullups

Strength 4 rounds for quality 8-10 barbell good mornings 8-10 DB staggered deadlifts each leg Metcon 4 rounds (18mins total) In a 3 min window 20/15 cal 10 hang clusters 40/30 Max burpees 2 mins rest

For time In teams of 2 800m synchro run 20 power snatch 50/35 40 toes to bar 60 wallballs 40 toes to bar 20 power snatch 800m synchro run 8m HSW 8 HSPUs 4m HSW + 1 pirouette each partner 16 BMUs 4m HSW + 1 pirouette each partner 8 HSPUs 8m HSW 800m synchro run 20 cal row 20 sandbag squats 60/45 20 cal row 20 sandbag squats 20 cal row 800m synchro run

Weightlifting Power clean Build to 3RM 12 sets 1 rep every 30 sec at 100% Metcon 18-15-12-9-6 Cal row (or run 300-300-200-200-100) hang power clean 40/30 Pushups 15 min cap

Metcon In teams of 2 5 rounds for time 200m synchro run 8 burpees 4 RMU/BMU 1 min rest 4 rounds for time 10 alt devil press 20 air squats 1 min rest 3 rounds for time 200m synchro run 20 alt pistols (sc DB goblet reverse lunges) 10 bench press 80/55 1 min rest 2 rounds for time 30 alt DB hang snatch 30 DB OH lunges 1 min rest For time 400m synchro run 40m HSW 8 legless rope climbs 1 DB 22.5/15

Strength Deadlifts Build to 5 RM 3 sets 3 reps every 2 mins at 100% Metcon 18 min AMRAP In teams of two 60 DUs 20 DB thrusters 22.5/15 6 bar muscle ups

Strength Back squats 6 sets 6 reps 2-3 min rest between sets Metcon 6 rounds for time (20min cap) 18 wallballs 12 pullups (RX+ c2b) 6 burpees

Strength 4 rounds for quality 8-10 DB Z press 8-10 DB skull crushers Metcon 20 min AMRAP 75 DUs 25 DB box step overs 20" 1DB 22.5/15 25 toes to bar 25 goblet reverse lunges 1DB

In teams of two 12 min amrap 40/34 cal row 25 abmat situps w/ wall ball 30 pullups 25 cleans 60/40kg 1 min rest 9 min amrap 10 squat cleans 80/55 kg 10 burpees over the bar 1 min rest 12 min amrap 40/34 cal row 25 box jump overs 20 muscle ups 25 STOH 40/30kg 1 min rest 9 min amrap 10 squat cleans 80/55 kg 10 burpees over the bar وبس

Strength Deadlifts Build to 5 rep heavy Tabata deadlifts at 60% Metcon 2 rounds 400m run Straight into 3 min amrap 20 wallballs 20 burpees 3 mins rest Target to maintain same score on both rounds

Metcon In teams of 2 10 rounds for time 2 snatches 10m HSW 6 front squats 200m synchro run 70/50 KG

Strength Push press Find your 3RM 5 sets 3 reps at 80% Metcon 21-15-9 Power cleans Pullups (RX+ c2b) STOH Time cap 10 mins 60/40 kg Pick a weight that will allow u at least 10 unbroken reps and finish within time cap

Strength Back squats 5 reps 3 reps 1 rep 1 rep 1 rep 3 reps 5 reps Build up, the second 3 and 5 reps should be heavier than the first Metcon 6 rounds for time 40 DUs 12 alt single arm devil press 4-8 unbroken toes to bar

Strength 4 rounds for quality as heavy as form allows 10+10 split squats 10+10 single leg deadlifts Metcon 2 rounds 2 min Amrap 6 alt DB snatch 8 DB oh squats 10 burpees over DB 1 min rest 2 min amrap 6 alt DB hang clean and jerk 8 DB oh lunges 10 V ups 1 min rest 22.5/15 kg

Metcon In teams of 2 3 rounds 6 bar muscle ups 30m HSW (6 wall walks) Into 80/60 cal bike 40m kb walking lunges 24/16 3 rounds 100 DUs 10 cleans 80/55 Into 60/50 cal bike 30m kb front rack walking lunges 3 rounds 20 OHS 60/40 20 burpees over the bar Into 40/30 cal bike 20m kb overhead walking lunges

Strength Back Squats Build to 1 RM Metcon For time (17min cap) In teams of 1 or 2 كيفكم 50 burpees 25 Thrusters (40/30) 15 box jump overs 50 lunges 15 box jump overs 25 clusters 50 cal row

Strength 3 Rounds 40 sec on / 20 sec on 1- Man maker 2- Superman extension 3- Weighted Hip Thrust 4- L arm KB farmer carry hold 5- R arm KB farmer carry hold Metcon Dead Hang - accumulate 6 mins total - When you break 25 wall ball 400 m run

Strength Deadlifts Build to 3RM Metcon Every 4 mins for 5 rounds 50 DUs 20/18 cals

Strength Every 2 mins for 5 rounds 6 2DB bench presses 6+6 DB bent over rows Metcon EMOM 20 mins Min 1: 12 DB hang power clean Min 2: 10-15 burpees over DB Min 3: 12 DB front squats Min 4: 5-10 toes to bar Min 5: rest

Weightlifting Power Snatch Build to 2RM DnG 10 sets every 30 sec 1 power snatch at 80% Metcon 10 rounds every 90 sec 3 power snatches 60/40kg 6 overhead squats 9 box jump overs Pick a weight that will allow you to maintain form and go unbroken