Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
5 Rounds For time
15 OHS 42.5/30
5 Bar muscle up
Olympic Lifting
1 push press + 1 push jerk + 1 Split jerk
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
5 Rounds For time
15 OHS 42.5/30
5 Bar muscle up
Olympic Lifting
1 push press + 1 push jerk + 1 Split jerk
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)
Metcon
For time
1.6 km run
20 wall ball
10 Toe to bar
5 deadlift 100/70
800m run
20 wall ball
10 Toe to bar
5 deadlift 100/70
200m run
20 wall ball
10 Toe to bar
5 deadlift 100/70
Member of the Month
The BASH
30min AMRAP
100m pinch carry 10/5
4 strict pull up
6 push up deficit on plate
8 hang power clean 50/35
Strength
Push press
1-1-1-1-1
Metcon
Karen
150 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Metcon
7 Rounds For Time
10 Power snatch 35/25
15 Lateral bar burpee
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
3 Rounds For time
12 Alt front rack lunge 45/30
15 toe to bar
5 ring dip
Olympic Lifting
Clean
1-1-1-1-1-1
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For Time
200m Overhead plate carry 20/10
20 KB swing 32/24
Olympic Lifting
Grace
30 clean and jerk
Accessory/Strength
KB bottoms up single arm strict press
3 x 5
Metcon
3 Rounds for time
15 Hang to shoulder to overhead 45/30
8 OH lunge 45/30
Core Finisher
1min each side
Side plank dumbbell OH raised
Olympic Lifting
Hang clean
1-1-1-1-1-1
Strength
Front Squat
5/3/1 75% 85% 95%
8min AMRAP
1 Ground to overhead 50/35
1 bar muscle up
2 Ground to overhead 50/35
2 bar muscle up
3 Ground to overhead 50/35
3 bar muscle up
continue
Finisher
3min ME plank
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)
Olympic lifting
Grace
30 clean and jerk for time
Metcon
20min AMRAP
Run 400m
3 Bar muscle up
6 Squat 80/60