Strength WOD  

12 min Emom of 2 power cleans and 1 jerk 

Metcon 

4 rounds 
7 man makers 35/25
50 air squats 
  

Strength 
Bench press / push press 
1×9@60%

2×6@70%

4×3@80%
MetCon 
10 hang power cleans 115/75

10 pull-ups 

12 min amrap
  

Strength 

Back squat 
Working Sets at: 3×2@90%

MetCon 

50-40-30-20-10
Kbs 53/35
Sit-ups 
  

Strength 

Deadlift 

1×8@65%
1×6@70%
1×5@75%
1×3@80%
2×2@85%

MetCon 

4 rounds 
400 m run 
10 clean and jerks 135/95

  

Strength WOD

Snatch or strict press 
2-2-2-2-2-2

MetCon 

5 rounds of Cindy
5 pull-ups 
10 push-ups 
15 air squats 

2 rounds of DT
12 deadlifts 
9 hang cleans 155/105
6 push jerk 

  

Strength wod: 

Deadlift 
1×10@50%
1×10&55%
4×8@60%

MetCon 

Fight gone bad
*1 min at each station with 1 min rest between rounds 

Wallballs 
Sumo deadlift highpull
Box jumps 
Push press 
Row (cal) 
3 rounds 

  

Strength 

10 min Emom 
Squat clean: 60-85%

MetCon 

5 rounds 
200 m run 
15 power snatches 75/55
7 burpees over the bar 

  
 

Strength 

1 clean + 5 push press 
Establish a 5rm 

MetCon 

30 wallballs 20/14
10 pistols 
30 medball cleans 
10 push-ups 
10 min amrap

  

Strength 

Front squat 

5-5-5-5-5 @ 75%

MetCon 

40 double unders 
8 shoulder to overhead 135/95
8 min AMRAP 

  

Strength 

Squat clean 

10×1 till you establish a max lift! 
Rest 90sec between lifts

MetCon 

“Joshie”
21 right DB snatch 35/25
21 L-pull-ups 
21 left DB snatch 35/25
21 L-pull-ups 
3 rounds