Strength Back Squats Build to heavy 4 Build to heavy 2 Keep rest to 2 mins Metcon For time 1K run 30 toes to bar 30 wallballs 30 box jump overs

Gymnastics HSPUs practice Metcon 3 rounds 6 min amrap 2-4-6-8-10-12 etc HSPUs (sc pike/pushups) 1DB hang clean & jerk 22.5/15 Goblet lunges 2 mins rest Reset count each round

Weightlifting Clean complex 1 clean pull + 1 squat clean + 1 push jerk Build to max 10 min emom 1 hang clean + 1 split jerk At 70-80 front squat 4 sets 3 reps heavy same weight Metcon 2k run

Gymnastics Hollow hold practice Handstand hold practice 4 sets 30-60 sec wall handstand hold (RX+ shoulder taps) Metcon 10 rounds for time 100m run 12 pullups (sc ring row) 100m run 10/7 pushups Accessories Handstand walk practice

Strength Strict press Build to 1 rep heavy Metcon 18 min amrap 10 front squats 80/55 10 burpees over the bar 10 deadlifts 30 DUs 1 min rest

Weightlifting Hang snatch Build to 1 rep heavy 3 sets 1 rep at 80-90% 3 sets 1 hang snatch pull + 1 hang snatch at 60-70% with 3 sec pause in the catch Metcon 21-15-9 Cal bike/row Double DB hang power snatch 22.5/15 Box jump overs Cap 10 mins

Strength Overhead squats 5 sets 3 reps Metcon For time Partition as needed 30 HSPUs (RX+ strict) (SC pike pushups) 60 deadlifts (80/55kg) 240 DUs Cap 12 mins

Metcon In teams of two For time: 400m synchro run 20 front squats 60/40 20 STOH 60/40 250 double unders 20 bar muscle ups 20 HSPUs 10-1 reps Deadlifts 120/80 Burpees over the bar 400m synchro run 20 front squats 60/40 20 STOH 60/40 250 double unders 20 bar muscle ups 20 HSPUs

Weightlifting Power snatch Build to 75% 10 min emom 2 reps Metcon 16 min AMRAP 5 burpees 1 rope climb 30 DUs

Strength Bench press 3 sets 3 reps heavy Bent over rows 3 sets 6 reps heavy Metcon In teams of 3 20 min max calories row

Strength Deadlifts 3 sets 3 reps heavy Metcon 3 rounds 2 min amrap 5 burpee muscle ups (sc pullups) 5 power cleans 50/35kg 1 min rest 2 min amrap 10 box jump overs 5 thrusters 50/35kg 1 min rest

Weightlifting Squat cleans Build to heavy single 5 min EMOM 1 rep at 80-90% Metcon 3 rounds for time 500m row or 400m run 21 kb swings 24/16 12 toes to bar

Strength Back rack lunges 4 sets 12 reps (6 each) Same weight heavy Metcon Every 3 mins for 5 rounds 15/10 cal bike or row 12 DB hang power cleans 22.5/15 9 HSPUs

In teams of 2 5 min 30/20 cal bike or row Amrap in the remaining time 1-2-3-etc Strict RMU clean & jerk 100/70 1 min rest For time 150m DB farmers carry 100m DB front rack carry 50m DB OH carry 1 min rest 5 min 30/20 cal bike or row Amrap in the remaining time 2-4-6-etc Wall walks Devil press 1 min rest For time 50m DB OH carry 100m DB front rack carry 150m DB farmers carry 1 min rest 5 min 30/20 cal bike or row Amrap in the remaining time 3-6-9-etc Burpees Box jump overs 24/

Weightlifting 1 hang power clean + 1 front squat + 1 power jerk + 1 split jerk Build to max 4 sets 1 hang power clean + 1 front squat + 1 jerk At 75-85% Metcon 30-20-10 DB snatches 22.5/15 15-10-5 Chest to bar Pullups 50 DUs after each round

Strength Deadlifts 5 sets 3 reps heavy Metcon 5 Rounds for time 16 Abmat Sit-ups 12 box jump overs 24/20 8 HSPU

Strength Strict press 5 sets 3 reps heavy Metcon Every 5 mins for 5 rounds 200m run 30 Russian swings 20 goblet squats 10 burpees over kb

Weightlifting Power snatch Build to 2 rep heavy 5 min emom 1 power snatch at 90-100% 3 sec pause in the receiving position Metcon 4 rounds for time 30m walking lunges 1 DB 22.5/15 15 single arm devil press

Strength Front squats 5 sets 3 reps heavy Metcon For time: 60/45 cal row 40 pullups 30 wallballs 20 DB snatches 5 rope climbs 18 min cap

In teams of two 5 rounds for time 20 wallballs 20 DB hang cleans 22.5/15 For time 100 DUs 10 rope climbs 100m HSW For time 10 clean and jerk 60/40 10 ring muscle ups 10 snatches 60/40 5 rounds for time 20 cal row 20 burpees