Strength 

Power cleans

10 min Emom 
7 reps starting at 60%

MetCon 

7 rounds 
200 m run 
10 box jumps 24/20 

  

Strength 

Push press / bench press 

1×12@50%
1×11@55%
7×10@60%

MetCon 

11.4
60 burpees 
30 OHS 120/90
10 muscle ups

  

Strength 

Deadlift 

1×10@60%
1×8@65%
1×6@70%
5×3@80%

MetCon

“Nancy”
5 rounds 
400 m run 
15 OH squats 95/65

  

 

 Strength 

Clean and jerk 

5×1@60%
5c1@65%
10×1@70%

MetCon 

10 min AMRAP
50 wallballs 20/14
40 HSPUs 
30 pistols 
20 V ups 
10 deadlifts 275/185

*muscle ups with remaining time 

Strength 

Push press 

1×10@60%
1×9@65%
1×8@70%
1×6@80%
4×3@85%

MetCon 

200 m run. 
10 burpees with DB 35/25
10 DB thrusters
5 rounds 

15 min time cap 
  

Strength 

Bench press 
Or 
OH squat

10-9-8-7-6-5-4-3-2-1 @60%
1-2-3-4-5-6-7-8-9-10 @62.5%

MetCon 

10-20-30-40 
Wallballs 20/14
Sit-ups with WB 

Or 

5-10-15-20 hspu

  

Strength 

Back squat 

1×10@60%
1×10@65%
5×8@70%

MetCon

20 DB snatch 45/35
20 box jumps 24/20in
5 rounds&nbsp

14 min time cap

  

Strength 
Snatch 

5×5 min EMOM starting at 60%
10×1 full snatch to a max 
MetCon 
15 SDLHP 53/35

30 double unders 

8 min AMRAP 
1 min rest 
800 m sprint 

  

Strength 

Power cleans
10×3 @ 60% Emom 

Then: 
2×2@65%
2×2@70%
2×2@75%

MetCon 

100 m farmers carry 70/50
15 DB push press 35/25
30 sit-ups 

4 rounds 

  

Strength 

Pull-ups 

10 min amrap 
7 pull-ups 

5 min amrap 
20 sec hang 

MetCon 

20 walking lunches 45/25
10 thrusters 95/65
20 push-ups 
4 rounds 
200 double under buyout