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Weightlifting
Back Squat (5X5)
@60%

Metcon
5 Rounds:
200m Run
5 Squat Cleans 165/110

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Weightlifting
Shoulder Press (5×5)
@77.5%

Half Murph
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

30 minute cap!!

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Weightlifting
Pause Power Position Clean & Jerk (6×3)
70-80%

Drop-reset-perfect clean DL each rep ( Split Jerk Last Rep).
Less experienced members may hit up to 10 sets, experienced athletes only hit 6 sets.

Metcon
For Time:
15 Power Clean 185/125
30 Bar Facing Burpees
60 Wallballs 20/14

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1-Mile Run
Max Effort 1-Mile Run
This is meant to be a light jog with a lot of stretching afterwards, however, feel free to complete a max effort run if you want. The stretching is mandatory!!

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Weightlifting
Back Squat (4×4)
@87.5

Metcon
AMRAP 18 Minutes with a partner:
12 CTB Pull Ups
18 Shoulder to OH 135/95
24 Cal on AAB or Rower

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Weightlifting
Deadlift (1×3)
Work up to ONE heavy set of 3 Deadlift. Control weight back down, takes hands off bar, complete next rep. HEAVIER than last time.

Metcon
3 Rounds:
12 Front Squat 115/75
12 Lateral Bar Burpees

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Weightlifting
Back Squat (5×5)
@77.5%

Metcon
AMRAP 6 Minutes
3 Full Snatch 135/95
6 Kipping HSPU

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Weightlifting
Deadlift (1×5)

Work up to ONE heavy set of 5 Deadlift. Control weight back down, takes hands off bar, complete next rep. Attempt to repeat 4 rep weight from last week.

Metcon
5 Rounds:
6 Deadlift 275/185
6 Muscle Ups

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Weightlifting
Shoulder Press (5×5)
@75%

Metcon
AMRAP 20 Minutes:
15 Cal Row
10 Burpees to 6″ Target
15 Pull Ups
10 Alt Single Arm Dumbbell Squat Snatch AHAP up to 70/50

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Metcon
Tabata Holds:
Round 1: Tabata Handstand Hold
Round 2: Tabata Plank Hold
Round 3: Tabata Ring Support Hold
Round 4: Tabata Front Scale Hold
Round 5: Tabata Hollow Hold
Round 6: Tabata Side Scale Hold