STRENGTH 
back squat 

1×10@55%

1×7@60%

1×5@65%

3×4@70%
METCON 
Diane 

21-15-9

Deadlifts 225/155

HSPUs
   
 

STRENGTH 
Cleans 

2×2@55%

2×2@60% 

2×1@65%

2×1@75%

2×1@85%
METCON 
8 Burpees 

16 dumbell snatches 35/45

8 Burpees 

16 sit-ups 

8 min amrap 
Comp = DB clean and strict press and weighted sit-ups 
CORE 
4xME TTB 

Strength 
Front squat 

1×10@55%

1×8@60%

1×7@65%

3×5@70%
METCON 
250 m run 

20 dips 

20 squat jumps 

4 rounds 
Comp= ring dips (male with 14#) and jump squats with medball 
CORE
100 sit-ups for time 

  

Strength 
Snatch + OHS 

Work up to 85% or max snatch 
METCON 
9 min AMRAP 

10 pistols 

15 kb swings 

30 sit-ups 
Comp
10 pistols 

15 kb snatch 

15 TTB 
GYMNASTICS 
Max effort pull-ups sets 

   
 

Strength 
1×10@55%

1×8@60%

1×7@65%

1×6@75%

3×5@85%
METCON 
“Daniel” 

50 pull-ups 

400 m run 

21 thrusters 95/65 

800 m run 

21 thrusters 

400 m run 

50 pull-ups

   
 

Strength 
Establish 1rm Back Squat
METCON 
50 goblet squats 53/35
3 rounds 

400 m run 

15 pull-ups 
50 goblet squats 
   
 

Strength 
Hang clean + Full clean 

Work up to 85%
METCON 
30 kbs 53/35

12 HSPUs 

25 kbs 

9 HSPUs 

20 kbs 

6 HSPUs 

15 kbs 

3 HSPUs 
Comp = deficit HSPUs 
Muscle up and or strict pull-up ME x5 sets 

  

STRENGTH 
overhead squat

1×10@60%

1×8@65%

1×6@65%

1×5@70%

3×5@75%
METCON
16 hang power cleans 95/65

24 sit-ups 

2 rounds 

16 Burpees 

24 deadlifts 95/65

2 rounds 
CORE 
100 leg raises
  

Strength 
Front squat 

Establish 1 RM 
MetCon 
250m run 

40 push-ups 

30 1 arm DB push press 35/45

100 double unders 

30 DB push press 

40 push-ups 

250 m run 
Gymnastics 
4xme ring dips 

   
 

STRENGTH 
Deadlift 

Work up to 2×2@95%
METCON 
20 kb swings 53/35

20 box jump overs 24/20

12 min amrap 
Comp= jump overs with 35#
GYMNASTICS 
Death by pull-ups 

A. Strict 

B. Kipping 

C. Banded strict