Strength 
Deadlift

Work up to 3×6@80%

MetCon 
21 Burpees 

12 front squats 135/95

15 Burpees 

9 front squats

9 Burpees 

6 front squats 
For time 
Gymnastics 
4x30s hollow holds 

4×12 ring dips 

   
   

Strength 
-10 min to max strict press 
–push press work up to 3×3@90%
MetCon 
7 cleans 135/95

21 weighted sit-ups 25#

4 rounds 
Core
3 sets of 25 medball sit-ups and 25 supermans 
   
   

Strength 
Back squat

1×10@55%

1×7@65%

1×6@75%

3×5@85%
MetCon 
100 double under buyin 
25 kb swings 53/35

15 TTB 

10 goblet squats 
11 min amrap 
Gymnastics 
2 strict + 5 pull-ups 

Or

4 strict + 10 pull-ups 

   
 

Strength 

20 min to establish 1RM
MetCon

21-15-9 

Deadlifts 225/155

HSPUs 

at the 12 min mark: 

1 mile run or 2k row 

   

    
   

Saturday! 
Strength 

Clean 1st pulls and hang cleans up to 85%
MetCon 
28 air squats 

21 deficit push-ups 

14 plate to OH 

7 plate Burpees 

3 rounds 
Open gym! 

  

Strength 
Push press 

1×10@60%

1×8@65%

1×6@70%

1×5@75%

3×5@80%
MetCon 
150 double unders 

30 OH squats 95/65

30 pull-ups 

75 double unders 

15 OH squats 

15 pull-ups 
For time 

   
 Gymnastics 
4×10 HSPUs 

Strength 
Front squat 

1×10@60%

2×10@65%

3×10@70%
MetCon 
12 push press 95/65

24 box jumps 24″

8 min Amrap 
Core 
4×10 strict TTB 

Strength 
Deadlift 

1×10@55%

1×10@60%

2×9@65%

3×9@70%
MetCon 
8 HSPUs 

16 kb swings 53/35

32 air squats 

4 rounds 
RX+ on snatch and deficit HSPUs (4″) 
Gymnastics 

4×10 ring dips men 

4×5 ring dips women

   
 

Strength 
Snatch 

2×1@60-65-70-75-80-85%
MetCon
400 m run 

21 Burpees 

3 rounds 
Core 
4x 25 sit-ups + 15 Russian twists with medball.
   

  

Strength 
Back squat 

1×10@55%

1×10@60%

1×10@65%

3×10@70%
MetCon 
7 power cleans 135/95

15 wallballs 20/14

30 sit-ups 

4 rounds
Gymnastics 
4 strict pull-ups + 10 kipping pull-ups