A) Push Jerk; 5 sets of 2 @ 80% + 5#

B) CF Metcon

C) Bar muscle ups; 3 sets of 5, rest 2min between sets

A) Strength: Deadlift 1 rep* E45s for 9 minutes. Use your 3rm weight. (do not drop, control the negative back down)

* If less than 3 months lifting experience use your 5 rm weight

B) Metcon:

A) Strength: Squat Clusters 3 x 4 – 7 reps* (read instructions and ask for clarification if any questions). 3 sets of 4-7 reps (weight must not be so heavy that you cannot get 4 or so light that you can get more than 7). It is a back squat

A) Back Squat; 90% + 10 to 15#, then 1 set of 5 @ 45# down

B) CF Metcon

C) 3rnft; 10 alternating pistols, 20’ hs walk

A) Strength: Press [warm up sets: 5@60% of 3rm, 5@70%] then 2@80%, 1@85%, 3 x 3@90% This is NOT a 3rm attempt today. All sets are based off a recent/reliable 3RM

B) Metcon

100 double unders

8 power clean & split jerks 155#/110#*

A) CF Metcon

B) Muscle up / HSPU ladder; 1 mu, 2 hspu, 2 mu, 4 hspu etc. repeat 3 to 4 times, and go strict on hspu if you can.

25 yd bear crawl / 25 yd crab walk (25 yds = 1 point)

25 DU’s / 25 burpees (25 of either = 1 point)

25 Tire flips / 25 sledge slams tot (25 reps = 1 point)

25 wall bals / 25 ring rows (25 reps = 1 point)

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

B) CF Metcon

C) Accumulate 3 minutes of handstand holds, 6 alternating pistols every time you break. Use of a wall is acceptable.

A) Sprints: 100 m @75% EMOM for 12 minutes

B) 10- 8- 6- 4- 2 reps of

Bench Press bw for males/80% bw for females

Front squats bw for males/80% bw for females (no racks)

strict ring dips

burpee box overs