Strength 
Back squats 

Work up to 3×3@95%
MetCon 
1 mile run 

Immediately followed by: 

3 rounds

20 alternating DB clean and jerks 35/45

20 sit-ups 

   
 

Strength 
Clean and jerk 

Work up to 80% of 1 RM 
MetCon 
DT

12 deadlifts 155/115

9 hang power cleans 

6 push jerks 

5 rounds 
   
 

STRENGTH  
OH Squat

1×10@60%

1×8@65%

1×6@70%

3×5@75%
METCON  
5 shoulder to OH 115/75

10 deadlifts 

25 double unders 
10 min AMRAP 
GYMNASTICS 
HSPUs 4 strict + 6 kipping 

  

STRENGTH 
Front Squat 

1×10@60

1×8@70%

1×5@80%

1×4@85%

3×3@90%
METCON
3 rounds of: 

15 wallballs 20/14 

10 TTB 
Followed by a 1200m run 
Comp= 20 WB and 15 TTB 
CORE
Hollow holds and flutter kicks 
  

STRENGTH 
Hang Snatch 
  Establish a 2 rep max 
METCON 
7 kb swings 53/35

21 sit-ups 

7 kb swings 

21 air squats 
10 min amrap 

*Comp= thrusters instead of kbs @95/65
GYMNASTICS 
Ring dips 

Pick the best rep/set

4×5

4×10

4×15

  
  

STRENGTH  
Deadlift 

1×10@60%

1×8@70%

1×7@80%

1×4@85%

3×3@90%
METCON  
10 power cleans 135/95

10 Burpees 

5 rounds 
CORE 
100 Russian twists 45/25
  

Strength 
Push press 

Work up to 3×2@90% 
MetCon 
12 DB snatch 45/35 (one arm) 

6 v-ups 

12 DB snatch 45/35

6 HR push-ups 

10 min AMRAP

*Comp = TTB and HSPUs 

GYMNASTICS 

2strict pull-ups + 4 kipping 

More for more advanced athletes 
   
 

Strength 
Clean 
Max 3 rep squat clean.
MetCon 
250m plate carry 25/45

20 plate to overhead 25/45

10 pull-ups 

4 rounds 
Comp version = tire carry with 35/45, kb snatches and strict pull-ups
   
   

Strength 
OH squat 

1×10@55%

1×8@60%

1×7@65%

4×7@70%
MetCon 
100 double unders 

10 snatches 95/65

75 air squats 

10 snatches 

50 kb swings 53/35

10 snatches 

25 pistols 

10 snatches 
   
 

Strength 
Front squat 

Work up to: 

3×5@85%
MetCon 
24 wallballs 20/14

16 pull-ups 

8 HSPUs 

4 rounds