Strength 
Back squat 

1×10@60%

1×7@ 70%

1×5@80%

1×4@85%

1×3@90%

3×2@95%
MetCon 
3 bear complexes 135/95

9 HSPU

12 Burpees 

250 run 

12 min amrap 
   
 

Strength 
Power clean + squat clean 

2×1 @60%

2×1@65%

2×1@70%

2×1@75%

2×1@80%

2×1@85%
MetCon 
21-15-9

Deadlift 185/115

400 m run 
Gymnastics 
5×4 HSPUs

   
 

Strength 
1×10@55%

1×9@60%

1×9@65%

4×9@70%
MetCon 
21-15-9

Snatches 95/65

Pull-ups 
Gymnastics 
Men: 5×8 ring dips 

Women: 5×4 rind dips 
   
 

Thanks to Shannon for guest programming today’s torture wod! 😅
Strength 
Deadlift 
Work up to: 
3×3@85% 

MetCon 
Partner wod – split work evenly 
#1 50 plate to overhead – OH plate hold

#2 250 m plate farmers carry

#3 20 pull-ups – high pull-up hold

#4 50 plate thrusters – plate sit-ups 

#5 20 power cleans 135/95 – HS hold

28 min AMRAP 
   
    
 

Strength 
Hang Snatch
2×2@60%

2×2@65%

3×2@70%

3×1@75%

3×1@80%
MetCon 
800 m run 

20 kb swings 53/35

20 burped 

400 m run 

30 goblet squats 

30 v ups 

200 m run 

40 push-ups 

40 kb presses 
For time
   
 

Strength 
Squat cleans 

2×2@55%

2×2@65%

2×1@70%

2×1@75%

2×1@80%
Do a jerk at the end of each set
MetCon 
15 wallballs 20/14

100 m run with wallball

7 rounds 
Core 
100 leg lifts for time 
  

Strength 
Push press 

1×10@55%

1×8@65%

1×6@75%

4×3@85%
MetCon 
3 power snatches 95/65

6 OHS 

12 bar jump overs 
5 rounds 
Gymnastics 
4xME ring dips 
   
 

Strength 
Front squat 

1×10@60%

1×8@70%

1×6@80%

1×4@85%

3×4@90%
MetCon 
Cindy 

5 pull-ups 

10 push-ups 

15 air squats 
20 min amrap 
Core 
100 sit-ups for time 
   
 

Strength 
Deadlift 
Same percentages as Saturday – up to 80%
MetCon 
250 m run 

30 Russian twists 35/26

15 goblet squats 

4 rounds 
Gymnastics 
2/4 strict pull-ups + 5/10 kipping pull-ups 
  

Strength  

Deadlift 

1×10@60%

1×8@65%

1×6@70%

3×4@80%
MetCon 
Partner groups of 2: 
400 m run 

40 push press 95/65

60 pull-ups 

80 box jumps 24/20

60 TTB 

40 power cleans 95/65

400 m run 
Open gym…