Bench mark
Metcon
Fran (2 waves)
21-15-9
Thruster 42.5/30
Pull up
Strength
10min Find a
Overhead squat
Bench mark
Metcon
Fran (2 waves)
21-15-9
Thruster 42.5/30
Pull up
Strength
10min Find a
Overhead squat
Accessory/Strength
Kettlebell Roman Deadlift
3 x 5
Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24
Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank
Olympic Lifting
Hang clean
1-1-1-1-1-1
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30
Finisher
Tabata hollow rocks
20sec work 20 sec rest
Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1
Fight Gone Bad Style
3 rounds 1min per station
Toe to bar
Rope climb
Row Cal
Assault bike Cal
box jump
HSPU
rest 1min
Olympic Lifting
3 position clean 1-1-1-1-1
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
EMOTM 14min
10 Wall ball 10/6
6 KB swing 32/24
Olympic Lifting
3 position Snatch
1-1-1-1-1