Strength
Bench press
3×3 70%, 80%, 90%+
Super Set
Dumbbell lateral raise
3×3
Metcon
AMRAP 14min
400m run
15 pull ups
40 double unders
Olympic Lifting
Power clean
3-3-3-3-3
Strength
Bench press
3×3 70%, 80%, 90%+
Super Set
Dumbbell lateral raise
3×3
Metcon
AMRAP 14min
400m run
15 pull ups
40 double unders
Olympic Lifting
Power clean
3-3-3-3-3
Metcon
5 Rounds For time
20 wall ball
20 Kettlebell swing 24/16
20 sit ups
Olympic Lifting
Overhead squat
3-3-3-3-3
THE PARTY PUMP TOTAL
10 RM Back Squat
10 RM Bench Press
10 RM power clean
3 attempts at each lift
Score is total weight of all 3 lifts
Metcon
DIRTY 30
Get as far as possible in 30min
Run 1.6km
30 chest to bar pull up
30 HSPU
30 Knee to elbow
30 wall ball
30 Alt dumbell snatch 22.5/15
30 box jump
200m double KB front rack carry 24/16
ME rope climb (remaining time)
Strength/accessory
Bulgarian split squat 3 x5
Single leg Romain deadlift
3×5
Metcon
For time
Row cal 3025
Assault bike 30/25
30 Burpees
Olympic lifting
3 position clean + 2 front squats
1-1-1-1-1
Strength
Squat Snatch
3 x 5 T@G
Metcon
3 Rounds For Time
400m run
30 Russian KB swings 32/24
Finisher
Hollow rocks (6 Rounds)
20sec work 20sec rest
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Strength
Front Squat
3×5 65%, 75%, 85%+rep
Super set
DB strict press
3 x 5
Metcon
5 Rounds For time
15 Overhead Squat 45/30
12 Toe to bar
Olympic Lifting
power clean and jerk
5-5-5-5-5
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super Set
Strict pull up
3 x 5
Metcon
Buy in 50 pull up
Then 3 rounds
30 Power snatch 35/25
75 Double under
Olympic Lifting
3 postion snatch + 2 OHS
1-1-1-1-1
AMRAP 26min Partner WOD
Partner 1 – 400m run
Partner 2 – AMRAP of
5 front squat 50/35
5 lateral bar burpee
*partner 1 continues from where partner 2 got up to in AMRAP.
Score total rounds
Metcon
For Time
Assault bike cal 40/30
200m KB farmers carry 24/16
20 Thruster 42.5/30
20 power snatch 42.5/30
30 box jump 20/20