Strength 
OH Squat 

1×10@60%

1×8@65%

1×7@70%

1×5@75%

3×3@80%
MetCon 
15 hang power cleans 95/65

20 push-ups 

25 air squats 

4 rounds 
Core 
50 leg lifts 

50 windshield wipers

Strength 
Front squat 

1×10@60%

1×8@65%

1×6@70%

1×5@75%

3×3@80%
MetCon 
21-15-9

Wallballs 20/14

Deadlifts 135/95

200m run 
Gymnastics 
30 strict pull-ups 

   
 

Strength
Max deadlift
MetCon
50 clean and push jerk 95/65

800 m run 

100 air squats 

200m farmers carry 50/35

50 kb swings 53/35
For time  

   

Strength
Max Push Press 

MetCon 
50 weighted lunges 25/10

40 double unders 

30 deadlifts 135/95

20 hanging hip touches 

10 cleans 135/95

20 push-ups 

30 deadlifts 135/95

40 burpees 

50 non weighted lunges 
  

Strength 
Back squat 

1×15@55%

1×10@60%

1×8@65%

1×7@75%

3×5@75%
METCON 
11 min Amrap 
9 power snatches 95/65

11 push-ups 

9 SDHP

11 sit-ups 
GYMNASTICS 
4×5 HSPUs (deficit if needed) 
   
 

Strength 
Clean 

3×2@60%

3×2@65%

2×2@70%

2×1@75%

2×1@80%
METCON 
50 situp buyin
21-15-9

Burpees 

Pull-ups 
400m run buyout
Comp= burpee box jumps/C2b pull-ups /burden run 35/45#
Gymnastic/core 
4×30 sec L-sits 
   
 

Strength 
Clean complex 

1 full clean + 1hang clean + 1 jerk

Establish a max for this complex! 
METCON 
250 m run 

10 hang power cleans 95/65

10 push press 

4 rounds 
Comp = 95/135
Gymnastics 
5×5 ring dips – add load if necessary
  

 

Strength 
Front squat 

1×10@60%

1×8@65%

1×6@70% 

3×4@80%
METCON 
7 min amrap 

15 TTB 

30 double unders 
5 min amrap 

15 kb swings 53/35

10 pistols 
Core 

1 min sit-ups 

1 min Russian twists 

2 min flutter kicks 

2 min planks
   
 

Strength 
Deadlift

1×10@55%

1×8@65%

1×6@75%

1×4@85%

3×3@95% 
METCON 
ANGIE 

100 pull-ups 

100 push-ups 

100 sit-ups 

100 squats
  

STRENGTH 
Push Press

1×10@55%

1×8@65%

2×6@75%

2×4@85%

3×3@95%
METCON 
800m run 

30 squat snatches 95/65

400m run 

30 hang power cleans 

200m run 

30 back squats 

400m run 

30 push-ups 

800m run 

30 pull-ups 
OPEN GYM