A) Strength: Back Squat 3, 3, 3 @ 92.5+ of your 3 RM

Bench: 5 x 1 @ 95% of your 1RM

B) Metcon: OH walking lunge 45#/25# 30 reps (15 R, 15 L), 15 hspu*

AMRAP in 12 minutes

A) Strength: Deadlift 8 x 2 @90% 1RM

B) Metcon sprint 50m dwn/bk (100 m total), 20 DB hpc AHAP, 20 chin ups, sprint 50/50, 15 db hpc, 15 chins, sprint 50/50, 20 db hpc, 10 chins, sprint 50/50, 5 db hpc, 5 chins, sprint 50/50

Cap: 15 minutes

A) Back Squat; 3 sets of 5 @ 75% of 1RM

B) CF Metcon

C) Ladder: 1 toes to bar, 1 chest to bar, 2 T2B, 2 C2B etc. 3 sets for max reps, must complete both t2b and c2b for set to count toward total.

A) Push Jerk; 5 sets of 2 @ 80% + 10# (80% of clean and jerk 1RM

B) CF Metcon

C) In sets of 10 each, 100 hollow rocks, 100 back extensions

A) Press: 3, 3, 3, 3 Start with 85% of your 3RM and build to a heavy 3 over the course of 4 sets

B) Metcon: 10 push ups, 30 sledgehammer strikes (ea counts as a rep), 10 dips*, 30 yd farmers carry db/kb AHAP

*rings for rx, parallel bar, boxes

A) Oly: Hang Power Snatch; take 8 minutes to build up to a heavy 2 and then 1 hps @75% of that 2rm every 30s for 5 mintes

B) Metcon: 7 Russian swings 70#/53#, 21 double unders*, 20 yard bear crawl shuttle (10 yards down 10 yards back).

6 RFT

A) Power Snatch + High hang snatch (vertical chest, leg drive only) 6 sets @

65-70% of Full Snatch 1RM

B) CF Metcon