A) Push Press: 3RM
B) Metcon: 3 rounds for time
400m run
10 Shoulder to overhead (135/95)
15 Toes to bar
Buy out: 200m run + 25 burpees
Target: sub 15min

Score: PP 3rm / Time

A) Strength: Front Squat; Find a heavy double
B) Metcon:
30 – 20 – 10
Deadlift (185/125)
Box Jump overs (24/20)
Target: sub 12min

Score: FS double / Metcon time

A) Oly: EMOM x 5min Power Snatch + OHS start around 65% of OHS, and add weight goal is to find a weight they are comfortable with, not struggling with,

rest 2 min then 5min EMOM 1 Snatch
(full w/ squat)

B) Metcon:

A) Endurance: 1500m row for time

B) Metcon:

10min AMRAP

15 AKBS (53/35)

20 Sit ups

30 Double unders (sub 30 singles)

Target: 5+ rds

A) Oly: Power Clean; Touch and go 2RM (15min)

B) Metcon: Elizabeth (power clean version)
21-15- 9 (135/95)
Power Cleans
Ring Dips
Target: sub 10min
Score: 2 rep PC / Metcon time

25 min AMRAP 1:1 ratio (I go, you go)

5 pull ups (10 ring rows)
10 push ups
15 squats
Then a 200m medball run together

A) Clean: E2MOM x 16min (8rds); 2 clean (full)  Start @ 60% of 1RM clean, increase weight each successful rd.

B) Metcon: AMRAP 10min


4 HPC (135/95)


8 Front rack lunges

A) Strength: Bench Press; Find a heavy single

B) Metcon:
21-15- 12-9- 6
RKBS (70/53)
burpees

Score: Bench press / time

A) Strength: Deadlift; Find a heavy set of 3

B) Metcon: 8rds for time (cap 15min)
5 ground to overhead (135/95)
7 box jump overs (24/20)

Score: Deadlift / Metcon time

A) Strength: Overhead Squat; find a heavy single OHS

B) Metcon: 6min AMRAP
10 OHS (95/65)
10 Pull ups
Rest 5min
AMRAP 4min
10 OHS (95/65)
10 Pull ups