Strength 
Front squat 
1×10@60%

1×8@65%

1×6@70%

1×5@75%

3×4@80%
MetCon 
20 sit-ups 

10 burpees 

10 kb swings 53/35

5 rounds 

   
 

Love this crew! 
Strength
10 min squat clean emom starting at 65%

Reps: 3-3-3-2-2-2-2-1-1-1
MetCon 
16-14-12-10-8

Pull-ups 

Plate press 45/25
   
 

Strength 
Push jerk 

1×8@60%

1×8@65%

1×6@70%

1×5@75%

3×3@80%
MetCon 
400 m run 
21-15-9 

Ring dips 

SDLHP 95/65
400m run
   
 

Strength 
Deadlift 

1×8@60%

1×8@65%

1×6@70%

1×7@75%

2×15@50%
MetCon 
10 min amrap 
15 kbs 53/35

30 push-ups 

45 air squats 
Gymnastics 
4×70% of max effort pull-ups add 1-3 reps every set
   
 

Strength 
Sled pulls 
1×35/25 – 1×45/30 – 1×50/45 – 1×45/60
MetCon 
200 m run 

30 sit-ups 

200 m run 

30 double unders 

3 rounds 

Strength 
2 strict press + 3 push press 

Max this complex

MetCon 
2 min – 20 power cleans 

30 s rest

2 min – 20 pull-ups 

30 s rest 

2 min – 45 kb swings 53/35

30 s rest 

2 min – 80 air squats 

30 s rest 

2 min – 400 m run
You have the 2 min to complete the work and the remainder to rest. RX+ will do appropriately 50% more work. 
   
 

Strength 
Front squat 

1×10@55%

1×8@60%

1×8@65%

4×7@70%
MetCon 
40-25-20-15-10

Wallballs 

3-5-7-9-11

Pull-ups 

Strength 
Lunges – % based on max clean

1×10@60%

1×8@65%

1×6@70%

2×4@75%

2×2@80%
* 7 min snatch balance emom 
MetCon 
50 double under buyin 
3 rounds 

10 snatches 95/65

10 burpees 
400 m run buyout

   
  

Strength 
Push press 

3×10@55%

4×8@60%
Strict press 

7 min emom of 3-5 reps at 55%
MetCon 
50 DB snatch 45/35 

100 air squats 

50 DB snatch

25 pull-ups 

For time 
Comp= pistols and C2b
  

Strength 
1×10@60%

1×7@65%

1×5@70%

2×4@75%

2×2@80%
MetCon 
“Nancy”

5 rounds

400m run 

15 OH squats 95/65