Metcon
800m run
50 double unders
50 pull up
800m run
75 double unders
30 Chest to bar pull up
800m run
100 Double unders
10 Bar muscle up
Metcon
800m run
50 double unders
50 pull up
800m run
75 double unders
30 Chest to bar pull up
800m run
100 Double unders
10 Bar muscle up
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 wall ball 10/6
10 power snatch
20 wall ball
15 power snatch
30 wall ball
20 power snatch
40 wall ball
Olympic Lifting
Cluster
5-5-5-5-5
Strength
Front Squat
3×5 65%, 75%, 85%+rep
MetconÂ
5 Rounds For time
30 air squats
20 sit ups
10 HSPU
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHSÂ
1-1-1-1-1
3 Rounds For time
20 kettlebell swing 32/24
20 Kettlebell alt lunge 32/24
5m Handstand walk
3 Rope climb
Olympic Lifting
Hang clean
1-1-1-1-1
For time
Row 500m
400m run
50 squat snatch 35/25
50 pull ups
400m run
50 Ground to overhead 35/25
10 Bar muscle up
Olympic Lifting
Hang snatch
1-1-1-1-1
Metcon
7 Rounds For Time
10 Power snatch 35/25
15 Lateral bar burpee
Strength
Strict pull Up
5 x 5
Metcon
Assault Cal 30/25
Row Cal 30/25
50 Double under
20 Double Kettlebell box step over 20/12
Strength
Strict press
5/3/1 75% 85% 95%
super set
Dumbbell Lateral rear raise
5-5-5
Deadlift
5/3/1 75% 85% 95%
Metcon
Death by
Kettlebell swing 32/24
Burpee
Olympic Lifting
snatch
1-1-1-1-1
Metcon
50 hang power clean 45/30
20 pull up
50 Shoulder to overhead
20 pull up
50 Front rack lunge
20 pull up
Strength
Back Squat
3×3 70%, 80%, 90%+
Metcon
21-15-9
Squat clean 45/30
toe to bar
Finisher
1min ME
Front squat 45/30
Olympic Lifting
Snatch balance
3-3-3-3-3