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Weightlifting
Deadlift (4-4)

@85%

Metcon
3 Rounds:
20 Pull Ups
15 Cal on Rower
10 Full Snatch 115/75
15 min cap

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Kelly
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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Weightlifting
Back Squat (8×2)

@ 60%

Metcon
Run 400m x 6
equal rest

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Metcon
AMRAP 4:00 x 3
3 Muscle Ups
6 Overhead Squats 115/75
12 Lying Toes to Bar
Rest 2:00 between AMRAPs

Lying Toes to Bar-Feet and knees must be together and knees must remain straight.

*Score is total reps

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Metcon
In Teams of 2:
Row 3K
150 DUs
Row 2K
100 DUs

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Weightlifting
Deadlift (4-4)

@85%

Weightlifting
Shoulder Press (5-5-5-5-5)

@80%

Metcon
AMRAP 15 Minutes:
With a Partner alternate full rounds of:
100m DB/KB Farmers Carry 55/35
8 Strict HSPU
8 Box Jump Overs 24″/20
If no partner available, equal rest after each set

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Weightlifting
Back Squat (5-5-5-5-5)

@72%
No Olys, no sleeves

Metcon
For Time:
3-6-9-12-15
Thrusters 95/65
Burpees to 6″ Target

after each round do 30 Double Unders
(3,3,30,6,6,30,9,9,30…)
Rx+115/75

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Weightlifting
Power Clean (3-3-3-3-3)

Warm up to 80% of your 1 rep max then hit 5×3 @ 80%.

Metcon
6 Rounds:
20 Air Squats
10 Toes to Bar
5 Power Cleans 165/110
Rx+ 205/150

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Metcon
8x40m Sprint
Rest 30s

Metcon
5 Rounds:
Row 10 Cal
8 Lateral Burpees Over the Rower

Do not fall on the rower!

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Weightlifting
Deadlift (2-2-2-2)

@90%
Based on your 1 Rep Max.

Metcon
AMRAP 24:00 in Teams of 2:
10 Burpees
Run 200m
30 Double Unders

*Partners switch each round*