Strength 

Back squat 

1×10@60%
1×8@65%
2×6@70%
2×4@75%
3×2@78%

MetCon

30 wallballs 20/14 
200m run
5 pull-ups 
3 rounds

Core 

V-ups / hollow holds / planks 

  

Strength&nbsp

Romanian DL

Work up to near your max clean for 2×2

MetCon

5 rounds 

15 push-ups on barbell 
10 front squats 135/95

  

Strength 

Front squat 

1×10@60%
1×8@65%
1×6@70%
1×4@75%
4×3@80%

MetCon 

15-12-9-6-3

SDHP 95/65
Sit-ups 
Push press 95/65
Pistols 

Core 

Planks / hollow holds 
   
 

Strength 

Max your Power Clean

MetCon 

4 rounds 
25 sit-ups 
12 kb swings 53/35
6 burpees
3 muscle ups
   
 

Strength 

Strict press 

1×10@60%
1×8@65%
1×6@70%
1×4@75%
4×3@80%

MetCon 

5 rounds 

25 double unders 
10 strict HSPUs
5 deadlifts 275/185

Core 
1 leg v-ups / side twists / back arches 

  

   

 Strength 

 Front Squat
1×10@55%
1×10@60%
1×8@65%
1×6@70% 
8 min Emom @ 75% x4 reps 

MetCon 

5 rounds 

20 sit-ups 
10 pus press 
5 pull-ups 

Strength 

Front Rack Lunges 

1×10@60%
1×8@65%
1×6@70%
1×4@75%
4×2@80%

MetCon 

7 rounds 

100 m run 
10 burpees 

Core 

Arch holds / side planks 
   
 

Strength 

Push jerk 
1×10@55%
1×8@60%
2×6@65%
4×4@70%

MetCon 

20 kb swings 53/35
5 goblet squats 
20 Russian twists 
5 goblet squats 
12 min AMRAP 

Core 

V-ups / bicycles 

   
 

Strength 

DEADLIFT 

Establish a 7 rep max for the day! 

MetCon 

3 rounds 

25 sit-ups 
7 power cleans 135/95
12 toes to bar 
7 power cleans 135/95

Core work – hollow holds/planks/hollow rolls 

   
 

Strength 

Your choice of either of the following! 

Front squat – work up to 3×3@85%
Romanian deadlift – work up to 2×2@80%

MetCon 

5 squat cleans 155/115
400 m run 
10 jerks 155/115
400 m run 
15 deadlifts 155/115
400 m run 
For time