Strength 
Press complex
1 push press + 1 push jerk + split jerk 
2@60%, 2@65%, 2@70%, 2@75%, 2@80%
MetCon 
50 m walking lunges a

20 kb swings 53/35

20 box jumps 24/20″

3 rounds 
Core 
4×10 hollow rocks 
   
 

Strength 

Front squat 

2×8@60%

2×6@70%

3×4@75% – with pause 

OHS – max in 10 min 

Metcon 

100 m run 

7 thrusters 95/65

14 weighted sit-ups 25#

5 rounds 

Gymnastics 

5×5 strict pullups 

   

 

Strength 

Deadlift 

2×8@60%

2×6@70%

3×4@80%

3×5@100-120% of snatch in snatch grip 

MetCon 

25 double unders 

10 HR push-ups 

25 double unders 

10 power cleans @ 135/95

7 min amrap 

Gymnastics 

6×4 ring dips with 3 sec pause at bottoms 

  

Strength 

Snatch 

7×2 full snatch 

3×1 at 90%+

MetCon 

15 push press 95/65

10 pullups 

8 min amrap

  

Strength 

Back squat 

2×10@60%

2×8@70%

4×4@75% with 2 sec pause 

MetCon 

250 m run 

15 R arm kb swings 53/35

10 pistols 

15 L arm kb swings 53/35

4 rounds 

Skill 

5×4 strict HSPUs

   

 

Strength 

7×3 hang clean 

Work to a max for the day 

MetCon 

5 min amrap

5 burpees 

5 ring dips 

1 min rest 

5 min Emom 

10 HSPUs or 20 push-ups 

1 min rest 

5 min time cap 

100 sit-ups 

    

  

Strength 

Strict press 

1×8@60%

1×7@65%

2×5@70%

2×4@75%

2×2@80%

MetCon

28 bar jumps 

21 ground to OH 95/65

14 V-ups 

10 min amrap 

Gymnastics 

7×3 strict pullups 

  

Strength

Establish 1 RM front squat

MetCon 

4 min amrap:

Wallballs 20/14

2 min rest 

4 min amrap 

10 pullups 

10 burpees

   

 

Strength 

Snatch 

Complex: 

2 snatch grip deadlifts 

1 full snatch 

2-3 sets at: 60-80%

MetCon 

10 kb presses (5each arm) 53/35

10 russian twists 53/35

400 m run 

4 rounds 

Skill 

Ring dips 5×5

   

   

Tough wod today! 

Strength 

Deadlift

1×10@60%

2×7@65%

2×5@68%

2×4@70%

MetCon 

7 snatches 115/75

14 HSPUs

4 rounds 

***5×3 strict pullups