Strength
Bench press
5/3/1 75% 85% 95%
Metcon
15min AMRAP
10 push ups
20 Sit ups
30 Air Squats
Olympic Lifting
OHS
1-1-1-1-1
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
15min AMRAP
10 push ups
20 Sit ups
30 Air Squats
Olympic Lifting
OHS
1-1-1-1-1
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
Strength
Overhead Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
9 Power snatch 42.5/30
20 Wall ball
Finisher
100 Sit ups for time
Olympic Lifting
Snatch grip deadlift + Snatch pull + high pull + Snatch
1-1-1-1-1
Metcon
‘NATE’
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Olympic Lifting
Snatch
1-1-1-1-1
Strength
Back squat
1-1-1-1-1
Strength
Bench press
1-1-1-1-1
Metcon
6min AMRAP
40 Double under
15 air squats
Olympic Lifting
Jerk
1-1-1-1-1
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 lateral bar burpee
Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1
Strength
Bench Press
3×5 65%, 75%, 85%+rep
Metcon (16minAMRAP)
40 kettlebell goblet squat 24/16
30 push up
20 toe to bar
3 rope climb 14ft
Olympic Lifting
1 Strict press + 2 push press + 3 push jerk
1-1-1-1-1
Strength
Strict pull up
5×5
Metcon
For time
Assault Cal 30/25
20 Box jump 20/20
20 Kettlebell swing 32/24
20 pull up
Technique
Toe to bar
Metcon
5 Rounds For time
400m run
20 thruster 42.5/30
10 Toe to bar
Olympic Lifting
Cluster
5-5-5-5-5
Strength/technique (deload)
clean and jerk (T&G)
3×5 40%, 50%, 60%
Metcon
4 Rounds For time
10 push press 45/30
50 Air squats
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
20 Kettlebell swing 24/16
15 burpee
Finisher
3min Plank
Olympic Lifting
Snatch balance
5-5-5-5-5
Strength
Front Squat
5/3/1 75% 85% 95%
For time
5 Rounds
8 deadlift 80/60
4 Ring Muscle up
Finisher
Tabata 6 rounds
20sec work 20sec rest
hollow rocks