Strength 

 
Deadlift 

Work up to 4×4@70%
MetCon 
400 m run 

10 DB snatch 35/45

20 air squats 

10 DB snatch 

30 wallballs 
2 rounds 
Gymnastics 
Toes to bar 

10-8-6-8-10 emom 
   
 

Strength 
Clean and Press (cluster)
A. 15-20 min to max

B. 5×3@60% 
MetCon 
Annie 

50-40-30-20-10

Double unders 

Sit-ups
  

Strength 
Back squat 

12 min emom 

3×10@55%

3×8@60%

3×6@65%

3×4@70%
MetCon 
Veterans Day wods 
Garrett

75 air squats 

25 HSPUs 

25 pull-ups 

3 rounds 
Or 
DT
12 deadlifts 155/115

9 hang cleans 

6 push jerks 

5 rounds 
   
 

Strength 
SUMO DL HIGH PULL

1×10@55%

1×8@60%

1×6@65%

5×5@70% 

% based on 1RM clean 
MetCon 
200 m run 

15 kb swings 

10 toes to bar

4 rounds 
Comp = 400 m run
   
 

Strength 
Front squat 

1×10@60%

1×8@65%

1×7@70%

3×4@75% 
MetCon 
3 power cleans 95/65

6 push jerk 

9 pull-ups 

50 double unders 

12 min AMRAP

   
 

Strength
Push press 

1×10@55%

1×8@60%

1×6@65%

4×5@70%
MetCon 
5 x 50m sled pulls 

*** total time will be the final score!
   
 

Strength 
Deadlift 

Emom – 12 min working up to 3×4@70%
MetCon 
200 m run 

12 push-ups 

24 lateral ball jumps 

48 wallballs 

3 rounds 
   
 

Strength 
Ring dips 
1 max effort set followed by a 14 min emom at 50-60% of the 1 RM
MetCon 
15 box jumps 

10 power snatches 95/65

10 min AMRAP

   
 

Strength 
Back squat

Work percentages up to 75% then establish 3RM! 
MetCon 
10 push press 95/65

10 OTB burpees 

5 rounds 
Comp= 7 rounds 
Core
10 weighted sit-ups 

30 sec plank 

30 sec rest 

4 rounds 
   
 

Strength 
Bench press 

10xME 

At a weight of 65/95/135/155…
MetCon 
800 m run 

–

30 

Kb swings 53/35

Sit-ups 

Goblet squats 

20 

kb swings 

Sit-ups 

Goblet squats 

10 

Kb swings 

Sit-ups 

Goblet squats 
For time