4. Bitch Work
8 Rounds:
Row 600/500m
Rest :60

2. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%

3. Met-Con
Five 5:00 Rounds
21 Sumo DLHP 95/65lbs
21 Thrusters 95/65lbs
Max Calories on Bike in remaining time
No Rest

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4. Interval
AMRAP 15 Minutes
Row 10/7 Calories
5 Strict Handstand Push-Ups
Rest :30

5. Extra
3 Sets of Max Rep Unbroken Hang Power Clean 165/115lbs
Rest 3:00

2. Strength
BACK SQUAT “DIE SET”
Back Squat “Die Set”
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed Working Set
Max effort reps at chosen weight.

3. Met-Con
15.1 + 15.1a
AMRAP 9 Minutes
15 Toes to Bar
10 Deadlifts 115/75lb
5 Power Snatch 115/75lb

AMRAP 6 Minutes
Find 1RM Clean and Jerk

OR

3 Rounds:
Run 400m
40 GHD Sit Ups
7 Deadlifts 405/275lbs

4. Accessory
For Time:
Complete 66 Ring Dips
Sets of 5 to 20 Reps
Sets of 4 to 36 Reps
Sets of 3 to 51 Reps
Sets of 2 to 61 Reps
Singles to 66 Reps

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5. Interval
3 Rounds;
50′ Heavy Sled Pull (hand over hand)
30 Alt Pistols
50′ Sled Pull
Rest 2:00

6. Bitch Work
4 Rounds:
Row 250m
Run 600m
Row 250m
Rest 3:00

2. Met-Con
Beginning on a 3:00 clock, complete:
12 Squat Clean and Jerk at 165/110lbs

If completed before 3:00, add 3:00 to the clock and proceed to:
15 Squat Clean and Jerk

If completed before 6:00, add 3:00 to the clock and proceed to:
18 Squat Clean and Jerk

If completed before 9:00, add 3:00 to the clock and proceed to:
Max Rep Squat Clean and Jerk

3. Interval
Every 5 Minutes for 15:00
Ski 750/600m
15 Bar Facing Burpees

1) Run 400m
*Rest 2 min
Run 400m
*Rest 90 sec
Run 400m
*Rest 60 sec
Run 400m
*Rest 30 sec
Run 400m

B) Regional Nate
10 Rounds
4 Strict Muscle ups
7 Strict HSPU
12 KBsn 70/53
*20 min Cap

2. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%

3. Met-Con
Five 4:00 Rounds
20 Overhead Squats 115/85lbs
30 GHD Sit Ups
Max Calories on Rower in remaining time
No Rest

If Runners are not available, complete shuttle sprints.

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4. Interval
3 Rounds:
Run 400m
40 Chest to Bar
Rest 3:00

5. Extra
3 Sets of Max Rep Unbroken Dumbbell Snatch
Rest 3:00
70-80/50-55lbs

2. Strength
BACK SQUAT “DIE SET”
If you hit less than 8 reps last week, lower the weight.
If you hit between 8 and 15, repeat weight and beat score.
If you beat 15 reps, up the weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set – Max effort reps at chosen weight.

3. Met-Con
16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

OR

Regional Nate
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

M 70 lb. F 53 lb.
Time cap: 20 minutes

4. Accessory
Heavy Dumbbell Clean and Jerk
5×10
Rest 2-3 Minutes

2. Met-Con
For Time:
10 Squat Snatch 135/95lbs
25 Handstand Push-Ups
10 Squat Snatch
25 Handstand Push-Ups
10 Squat Snatch
*Use Open Standard

3. Interval
EMOM for 15 Minutes
20 Kettlebell Swings 70/53lbs
20 Goblet Squats 70/53lbs
20 Push-Ups
*Alternate through movements

2. OLY
3 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)
@70-75% current 1RM Clean
Rest 3-4 Minutes

3. Met-Con
3 Rounds
30 Box Jump Overs 24/20″
20 Double Dumbbell Ground to Overhead 50/35s

After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.

4. Strength
Deadlift
(Traditional OR Sumo)
2-4-6-8

5. Bitch Work
5 Rounds:
Bike 5/4.5k
Rest 3:00

6. Accessory
5 Rounds:
15 Sandbag Squats 150/100lbs
100m Sandbag Carry
*Rest as needed

2. Strength
Front Squat
40 Reps For Time @ 60%
Rack/Unrack Anytime

3. Met-Con
10 Rounds:
2 Rope Climbs or 6PU or 8 Ring Row
2 Squat Clean Thrusters 205/145lbs 135/95

——–Optional——–