1. Warm-up
Banded glute activation
Steady 6 Minute AMRAP
10  Cal on Rower
5 Strict Pull Ups

2. Strength
2014 Overhead Squat Event
3 Attempts to find 1RM Overhead Squat

3. Met-Con
2011 Games “Rope-Clean”
For Time:
5 Rope Climbs
5 Clean and Jerk 145/115lbs
4 Rope Climbs
4 Clean and Jerk 165/125lbs
3 Rope Climbs
3 Clean and Jerk 185/135lbs
2 Rope Climbs
2 Clean and Jerk 205/145lbs
1 Rope Climb
1 Clean and Jerk 225/155lbs

1. Warm-up
Banded Glute Activation
Then
20 Hip Extensions
40 Calorie Row

2. Strength
Find your 3RM Deadlift

3. Met-Con
For Time:
27-21-15-9
Row for Calories
Deadlift 225/155lbs

1. Warm-up
2 Steady Rounds:
20 Light DB Push Press
15 Box Jumps
10 Push Ups
PVC, Back twist, Leg swings

2. Strength
Find Your 1RM Push Jerk

3. Met-Con
AMRAP 15 Minutes:
30/20 Calories on Rower
20 Burpee Box Jump Overs 24/20″
10 Strict Handstand Push Ups

1. Warm-up
2k Row – Weakness Warm Up

2. Strength
Find your 2RM Back Squat

3. Met-Con
For Time:
21-15-9
Thrusters 135/95lbs
Chest to Bar Pull Ups

1. Warm-up
30 Empty Bar OHS
Then
20 Pull Ups
Then
15 Glute-Ham Raises

2. Strength
Find your 1RM Max Power Snatch
Catch noticeably higher than parallel. Close? Doesn’t count.

3. Met-Con
5 Rounds for Time:
5 Squat Snatch 185/125lbs
Run 400m

Warm – up – Leg Swing, Back Twist, PVC, Spiders, Knee Hugs, Quad Pulls, Ankle circles

1. Obstacle Course with Box Jumps, Ladders and Rings

2. Interval

Every 5 minutes for 4 rounds complete: ( get as far as you can of 15-12-9-6-3 in 5 mins, if you don’t finish then start over at 5 mins.)

15-12-9-6-3
Complete Rounds of 1 and 3 do:
Row for Calories
Hand Release Push Ups
Complete Rounds of 2 and 4 do:
Wallballs 30/20lbs
Pull Ups

3. Tabata (8 sets of each)

Out of the Coffins & Russian twist

1. Warm-up
5 Slow Rounds:
15 TRX Rows
Row 200m

2. Strength
Find your 1RM Clean and Jerk

3. Met-Con
For Time:
“Grace”
30 Clean and Jerks 135/95
Rest 60 seconds
“Isabel”
30 Snatches 135/95

1. Warm-up
Upper Thoracic Mobility
Then
2 Rounds:
100ft Walking Lunge Steps
Run 400m
10 Light Kettlebell Thrusters

2. Strength
“Touch and Go” Push Jerk 4×4 – Start at 80% Work up

3. Met-Con
5 Rounds For Time:
12 Back Squats 205/135lbs
12 Chest to Bar Pull Ups

1. Warm-up
2 Rounds:
15 Calorie Row
10 Goblet Squats
5 Glute-Ham Raises

Dynamic Warm-up

2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @75%
Same reps and weight, make it better than last week.

3. Met-Con
3 Rounds For Time:
500 Meter
25 Kettlebell Swings 70/53lbs
20 Walking Lunge Steps w/ KB in Front Goblet Hold

1. Warm-up
3 Steady Rounds:
10 Light Snatch Grip Push Press
10 Strict Pull Ups
10 GHD Sit Ups
Then
Row 500m (1 time)

2. Strength
Touch and Go Power Snatch 6×3 AHAP – Start around 80%

3. Met-Con
For Time:
30-20-10
Shoulder to Overhead 135/95lbs
GHD Sit Ups or V- ups
Calorie Row