Category Archives: Uncategorized

Back Squat 1×10@50% 1×8@60% 1×6@65% 5×5@70% MetCon 21-15-9 Squat cleans 95/65 Burpees 13 min time limit 10 am 3 Rounds for time of: 800 m run 100 m sandbag carry 60/40 40 Air Squats For time: 50 Pull-ups, strict 50 Ring Dips, strict In a 5-minute window: Handstand Walk for Max Distance *Rest 5 minutesContinue reading “0372”

Power Cleans 7×5 for weight MetCon 4 Rounds for time: • 21 Wall ball shots 20/14 • 18 Pull-ups • 15 Kettle bell swings 70/53 • 12 HSPU

Front Squat 1×10@50% 1×8@60% 2×6@65% 4×5@70% MetCon 9 min AMRAP 50 m run 3 deadlifts at 315/205 9 toes to bar

Bench Press 1×10@60% 2×8@65% 5×5@70% MetCon 120 double unders 100 air squats 800 m run 400 m sandbag carry 40 DB snatch 50:35 20 burpees For Time

RDL 5×5@65% Of 1 RM back Squat MetCon 3 rounds 10 HSPUs 10 pistols 3 rounds 10 S2OH 135/95 10 back squats 135/95 15 min Cap

Push Press 1×10@60% 3×5@65% Push Jerk 3×5@65% * 15 min Cap MetCon 2001 m run (1.25mi) 4 rounds 9 pullups 11 Thrusters 135/95 20 min Cap

Bench Press 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×3@80% MetCon 4 rounds 20 kb swings 53/35 16 burpee box jumps 24/20 12 OH squats with kb / goblet squats

Romanian Deadlift 2×5@50% 2×5@55% 4×5@65% % based on 1RM back Squat MetCon 14 min AMRAP 200 m run. 10 ring dips 10 pistols 5 power cleans 155/105

Push press 4×5@65% 3×3@75% Push Jerk 5×5@70% MetCon 10-9-8-7-6-5….1 HSPUs Power snatch 95/65

Back Squat 1×10@60% 1×8@65% 1×6@70% 4×4@75% MetCon 15-12-9 Push Press 115/80 Chest-to-bar Pull-up Burpee, lateral over bar Toes-to-bar 14 minute cap