A) Strength: Back Squat; 3 reps @ 90% of 5RM or 80% of 1RM

E90sec x 8 rounds

B) Metcon: 7 rounds for time

7 Deadlift (225/155)

7 lateral burpee over bar

Cap 11min

A) Oly: 2 Power cleans + 1 Jerk 10min EMOM, add weight after 2 successful rounds (power clean, drop, power clean and jerk) Start around 65% of 1rm power clean

B) Metcon: The Chief - 5 x 3min amrap, 1min rest between

A)    Gymnastics: 3 rounds, 15 seconds transition between exercises, no break between rounds.

1. Toes to bar; 1min AMRAP (scale knee raise, or toes to rig)

2. Pull ups; 1min AMRAP (bands ok)

A) Metcon: Teams of 2; 1:1 break up anyway you want

150 double unders (300 single)

100 wall balls (20/14)

75 kb swings (53/35)

50 Deadlifts 185/135

25 Thrusters 135/95

A) Endurance: For time: 1k row + 25 burpees

B) Metcon: 6 Rounds for Time

6 Hang power clean (135/95)

9 Front Rack Lunge

12 Toes to bar

Cap 15min

A) Skill: KB single arm thruster;

EMOM x 10 - even 6 reps right side, odd 6 reps left side

As heavy as possible, ok to change weight ea round

A) Strength: Push Press; find a heavy single

B) Metcon:  For Time (‘17 online qualifier)

21-15- 9

S2O

C2B

time cap 12min

A) Strength: Deadlift; 4 sets of 5 reps @ 85-90% of 5RM, or 75 - 80% of 1RM

7min to build up to working weight then E3MOM x 4rds

B) Metcon: AMRAP 12min

6 Power Snatch

12 Box Jump

A)    Strength: Front Squat Heavy single (20min)

B)    Metcon: For time

6-9- 12-9- 6

Burpee over bar

Front Squat (from the ground) (rx 155/105, rx+ 185/135)

]Time cap 15min

A) Metcon: Teams of 2

7min AMRAP

10 power cleans 115/80 rx - 135/95 rx+

20 push ups

Rest 5min

7min AMRAP

20 mb cleans (20/14)