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Weightlifting
Push Jerk (5×5)
@75%

Metcon
3 Rounds, w/ a partner:
60 Wallballs 20/14
40 Cal on AAB or Rower
20 Ring Dips
1 person works at a time

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Weightlifting
Push Jerk (5×5)
@70%

Metcon
AMRAP 30 Minutes with a partner:
20 Shoulder to OH 115/75
20 KB Swings 53/35lbs
20 Cal on AAB or Rower

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Weightlifting
Snatch Complex (5×2)
Squat Snatch+Overhead Squat+Hang Squat Snatch+Overhead Squat
@80-90%

Metcon
3 Rounds:
21 Burpees to 6″ Target
21 Sit Ups

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Weightlifting
Power Clean (5×5)
@65%
Drop and Reset for each rep.

Metcon
AMRAP 12 Minutes:
8 Squat Cleans 135/95
10 Box Jumps 24/20
12 Pull Ups

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Weightlifting
Back Squat (5×5)
@90%

Metcon
4 Rounds 2 Mins on 1 Min off:
25 Wallballs 20/14
max HSPU reps in remaining time

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Weightlifting
Power Snatch (5×5)
@65%
Drop and Reset after each rep.

Metcon
For Time:
60 Cal Row
3 Rope Climbs
45 GHD Sit Ups
3 Rope Climbs
30 OHS 95/65
3 Rope Climbs

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Weightlifting
EMOM 8 minutes:
3 Squat Clean Thrusters @70%

Metcon
AMRAP 12 Minutes:
Run 200m
20 Box Jump Overs 24/20
20 Push Ups

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BulletProof Shoulder:
15 Side Plank Reverse Fly
Modified Pushup Y hold 15 sec x 3
15 Scap Pushups
4×5 T’s
4×5 W’s
20 Cuff Isolation, 5#/2.5#

Metcon
6x400m Run
60s Rest

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Weightlifting
Push Jerk (5×5)
@65%

Metcon
5 Rounds:
15 CTB Pull Ups
15 Shoulder to OH 115/75

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Weightlifting
Clean Complex (5×2)
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
@80-90% drop and reset between complex.

Metcon
Partner AMRAP 10 Minutes:
DB Snatch 75/55
Does not have to be squat or alternating, this is to be done with a partner switching every 10 reps!