Warm-up – 200 RT, Leg swings, Back Twist, PVC

1. For Time:
30 Cal on Rower
5 RC
Rest 60 sec
24 Cal on Rower
4 RC
Rest 60 sec
18 Cal on Rower
3 RC
Rest 60 sec
12 Cal on Rower
2 RC
Rest 60 sec
6 Cal on Rower 1 RC

2. Backward pull w/ Sled

1. Warm-up
Banded Glute Activation
Then
2 Rounds
15 Russian Kettlebell Swings
10 Pull Ups
5 Glute-Ham Raises
Then
Dynamic Stretching

2. Strength
EMOM 5 minutes – 6 Touch and Go Deadlift @70%

3. Interval
3 Rounds For Time:
9 Squat Clean Thrusters 155/105lbs
9 Muscle Ups
rest :60

1. Warm-up
3 Steady Rounds:
Row 300m
12 Dumbbell Push Press
:30 Nose and Toes hold
Dynamic stretching

2. Strength
“Touch and Go” Push Jerk 4×4 – Practice tech to 80%

3. Met-Con
7 Rounds For Time:
7 Overhead Squats 165/115
7 Strict Handstand Push Ups
7 Bar Facing Burpees

Warmup –
500 Row, 50ft knee hug, 50ft toy solider,
50 ft butt kick, back twist, PVC pass thru,
Leg swings

1. Agility / Balance – Dynamax Ball Pass

2. 8rds for time
10 TTB
6″ Burpee Box Jump 24″/20″
1 LL Rope Climb
Rest 90 Sec

3. Amrap 12 min
20 KB Santch (10R+10L)
70/53
Run 400

1. Warm-up
Row 3k
Dynamic warmup

2. Strength
Touch and Go Power Snatch 8×2 AHAP – Work up to 80%

3. Met-Con
4 Rounds for time
6 Power Cleans 205/145lbs
24 Pull Ups (Inter/Beg. – 18)

1. Warm-up
3 Steady Rounds:
Run 200m
10 Thrusters (light)
then 10-15 reps of light Overhead Squats with 2-3 second pause
Dynamic Stretching

2. Strength
7×2 Squat Clean and Split Jerk – Start @80% and Work up

3. Met-Con
2 Rounds For Time:
30 Power Snatch 115/75lbs
20 Burpees to 6″ Target
30 Alternating Pistols

1. Warm-up
3 Steady Rounds
10 Light Good Mornings
15 Push Ups
20 Ab Mat Sit Ups

2. Strength
Back Squat 5×4 @82.5%

3. Met-Con
For Time
Run 800 meters
20 Body Weight Bench Press
Run 800 meters
15 Body Weight Bench Press
Run 800 meters
10 Body Weight Bench Press

1. Warm-up
AMRAP 4 Minutes
10 Light Dumbbell Push Press
10 Box Jump Overs

2. Strength
“Touch and Go” Push Jerk 5×5 – Start at 70% Work up

3. Met-Con
AMRAP 10 Minutes
Climb the Ladder
3 Push Ups
2 Back Squats 225/155lbs
(6/4), (9/6), (12/8), etc.

1. Warm-up
Row 2k, leg swings, Back Twist, PVC

2. Strength
7×2 Power clean to split jerk – @80% of Power Clean max and work up

3. Met-Con
3 Rounds for time
15 Lateral Burpees
15 Hang Power Cleans 155/105lbs
45 Wallballs 20/14lbs

WARM UP
200 Rope Turn
10 Roll Down with Push Up
20 ea. of
Back Twist
Iron Cross
Scorpion
10 ea. of
PVC Good Morning
PVC Pass Thru
Leg Swing

1. Met Con
Max effort on the runs
Run 800m x1
Rest 3:00
Run 400mx3
Rest 2:00 in between rep
Run 200×5
Rest 1:00 in between rep

2. Not For Time
3 Rounds, each set unbroken

20 Hanging Grip Switch
20 Hanging Shoulder Cross Tap
20 Hanging Shoulder Tap
20 Hanging Hip Tap