Strength
Complex:

Power clean 

Squat clean 

Jerk

Up to 85% x 5 sets
MetCon
10 in snatches 53/35

12 pistols 

250 m run 

4 rounds 
Gymnastics 
5×8/4 ring dips 
   
 

Strength 
Strict press 

5×5@65%
Push press 

5×5@70%
MetCon 
15 kb swings 53/35

25 air squats 

50 double unders

10 min AMRAP
Gymnastics 
4xME HSPUs
   
 

Great work today guys! Tough tough wod! Love my upheaval peeps! 
Strength 
Back squat

1×10@55%

1×8@65%

1×6@70%

3×4@75%
MetCon 
5 squat cleans 155/100

15 over the bar burpees 

10 min AMRAP
Core 
100 sit-ups 
   

  

Strength 
Deadlift
2×10@55%

2×8@65%

4×4@75%
MetCon 
20 wallballs 20/14

10 TTB 

5 HSPUs

4 rounds 
Gymnastics 
4xME strict pull-ups

   
   

Strength 
Snatch 
2 hang snatch 

2 full snatch 
2@55%

2@60%

2@65%

2@70%

4@75%
MetCon 
50 air squats 

30 S2OH 95/65

20 V-ups 

2 rounds 
400 m run buyout 
Core
3x1min flutter kicks

   
 

Strength 
Front squat 
Same % as Saturday… Up to 75% 
MetCon 
21 kb swings 53/35

7 pull-ups 

5 rounds 
Gymnastics 
4xME ring dips 2 min rest between! 
   
 

While everybody else is on vacation… The tough one are hitting a tough WOD! 
Strength 
Front squat 

1×10@55%

1×8@60%

1×6@65%

4×5@75%
MetCon 
200m run 

50 push-ups 

50 double unders 

3 rounds 

   
   

Strength 
Squat Cleans up to 80%

MetCon 
21-15-9

Wallballs 20/14

Deadlifts 225/135
Gymnastics 
5×5 HSPUs

Strength 
Push press 
1×10@55%

1×8@60%

1×6@65%

1×4@70%

3×2@75%
MetCon 
400 m run 

5 clean and jerks 115/85

10 pistols 35/26

3 rounds 
Core 
5×5 strict TTB 
   
 

Strength 
Back squat 

1×10@55%

1×8@60%

1×6@70%

4×5@75%
MetCon 
15 thrusters 65/45

7 strict pull-ups 

15 thrusters 

3 muscle ups 
10 min AMRAP 
Gymnastics 
4×8 resisted ring dips