Warmup 

Plank 
Knee to elbows 
Active shoulder hang 
Squats
3 rounds 

Strength 

1 power clean + 1 squat clean 
1-1-1-1-1-1-1-1-1-1

MetCon 

32 pistols 
16 over the bar burpees  
8 push press 135/95
3 rounds 
15 min cap 

Warm up   

Tabata 
Air squats 
Hollow hold 
One leg plank 
Wall walk / hs hold 
One leg plank
3 rounds

Back squats 

Work up to 5×5@75%

MetCon 

20 HR push-ups 
10 power cleans 135/95
14 min amrap 

Strength 

Front squat 
4×5@75%

Metcon 

10 one arm on thrusters 35/26
10 push-ups / HSPUs 
10 one arm on thrusters 
10 hollow rocks
5 rounds 

Hero wod 

Badger 
3 rounds 
30 squat cleans 95/65
30 pull-ups 
800 m run 

Warmup 

30 sec knee to elbow 
30 sec top hollow hold 
30 sec bottoms hollow hold 
3 rounds 
50 air squats 

Strength – either/or 

A. Snatch 
3 position snatch – 70/65/70/75/80x 2 sets 

B. Push press 
1×10@60
1×8@65
1×6@70
4×4@75

MetCon 

800 m run buyin 

8 strict pull-ups 
8 box jumps 36/24
12 kb swings 

16 min amrap

Warmup 

Peel the banana 20s per hold- 3 min 
Plank hold 1 minute 
Side bridge 1 minute 
Side bridge 1 minute 

Strength 

Deadlift 
1×10@60%
1×8@65%
1×6@70%
5×5@75%

Metcon

20 double unders 
12 burpees 
21 wallballs 
5 rounds 

Strength 

Back squat 
Work up to 5×5@70%

MetCon

50 m sprint 
50 m walking lunges 
10 ground to overhead 135/95
3 rounds 

Warmup 

Tabata 
Plank hold
Pvc oh squats 
One leg out tuck x2 
3 rounds 

Strength 

Snatch 
2 power position snatches 
2@60/65/70/75/80

MetCon 

5 power cleans 135/95
20 pull-ups 
10 power cleans
15 pull-ups 
15 power cleans 
10 pull-ups 
20 power cleans 
5 pull-ups 
For time 

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Warmup

Tabata 
Hollow holds 
Side bride 
Side bride 
Air squats 
4 rounds 

Strength 

Front squat 
Work up to 4×4@80% 

MetCon 

800 m run 
50 push press @ 135/95
800 m run 
17 min time cap 

Warmup 

1 min hand plank 
1 min glute bridge 
1 min wall sit 
1 min tuck hold 
Every 30 sec 1 hang squat clean + split jerk 
3 minutes 

Strength 

2 hang squat cleans + 1 jerk 
2@60
2@65
2@70
3@75
3@80

MetCon 

Chipper 
75 air squats 
50 kb swings 53/35 
25 wallballs 20/14
12 chest to bar pull-ups
25 medball cleans 
50 push-ups 
100 m sprint 

14 min amrap 

Brent pulling 515! 

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Warmup 

30 s Russian twist 
30 s glute bridge 
15 s hands extended plank 
15 s rest 
4 rounds 
5 min Emom strict pull-ups Emom or ring row Emom 

Strength 

Deadlift 
4×4@80% working sets 

Metcon

20 sit-ups 
10 push-ups / HSPUs (RX+)
5 shoulder to overhead 135/95
4 rounds 

*Buyout: 400 meter run with one of your 45/25# plates