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Clean Complex 1 power clean + 1 squat clean + 1 Front Squat x10 sets starting at 60% MetCon 20 Kb lunges 53/35 15 Kb swings 53/35 10 Pushups / HSPUs 4 rounds Hero Wod McCluskey Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters

Front Squat/OH Squat  1×10@50% 1×8@60% 1×6@70% 5×5@75-85% MetCon 3 rounds 1 min max cal Row 10 sec rest 1 min max rep D.L. @185/105 10 sec rest 1 min max rep double unders 10 sec reat 1 min mac rep goblet squats 10 sec rest  

Bench Press 2×15@50% 2×10@60% 2×8@70% 2×5@75% MetCon 10-15-20 pullups SDLHP 75/55 2 min Rest 20-25-30 wallballs 20/14 TTB 16 minute total time cap score will be total time including 2 min rest COMP= C2b pullups and 95/65 SDLHP and 25# WB

Back Squat  2×15@50% 2×10@60% 2×8@70% 2×5@75% MetCon 400m run 50 double unders 40 DB snatch (right arm) 50/35 30 air squats 20 burpees 30 air squats 40 DB snatch (left arm) 50/35 50 double unders 400m run For time or reps in 18 minutes Comp = 30 pistols

Strict Press 3-3-3-3-3-3-3 – work to a heavy triple for the day. MetCon 100 m sprint 15 db push press 50/35 10 db cleans 50/35 12 min AMRAP Hero Wod 4 rounds for time of: Run 400 meters 5 burpee muscle-ups If you’ve got a 20 lbs/14 lbs vest or body armor, wear it.

Deadlift Establish a 1 rep max deadlift in 15 minutes MetCon Nate (slightly modified) 20 min AMRAP: 2 bar muscle-ups (4 ring dips) 4 handstand push-ups (6 pushups) 8 kettlebell swings 53/35 comp= 2pood KB swings

Thruster (for load) 1-1-1-1-1-1-1 MetCon 4 Rounds for Time 40 Double Unders 12 Shoulder-to-Overheads (135/95 lbs) 12 Back Squats (135/95 lbs) 12 Burpees

Test week day 3 Bench Press Establish 1 RM in 15 minutes MetCon The Chief 5 rounds of: 3 min AMRAP 3 power cleans 135/95 6 pushups 9 air squats 1 min rest

Test week day 2 “Durantes Core” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest MetCon “The 300” For Time 25 Pull-Ups 50 Deadlifts (135/95 lbs) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers 50 Kettlebell Clean-and-Press (1/.75 Pood) (Alternating Arms) 25 Pull-Ups 30 minContinue reading “0170”

Back Squat Establish 1RM in 15-20 min MetCon 4 rounds 21 deadlifts 14 HSPUs/push-ups  for load and time (you choose your weight) 15 minute cap