Strength

Squat

BS
2×5@65%
3×5@70%

FS
4×5@70%

MetCon

21-15-9
Wallballs 20/14
Pull-ups
Then-
200 double-unders

Strength

Deadlift
1×8@65
1×8@70
1×6@75
1×4@80
1×3@85
2×2@93

MetCon

“Air Force Wod”
20 thrusters 95/65
20 SDLHP
20 push jerk
20 OH squat
20 front squats

Strength

Snatch

1 power snatch
+
1 full hang snatch

3@60%, 3@65%, 3@70%, 3@75%… Follow with singles if time allows

MetCon

15 pull-ups
30 burpees
45 air squats.
60 double unders

15 min AMRAP

Strength

Squat

BS
1×5@65%
1×5@70%
1×5@75%
1×5@80%

FS
1×5@65%
3×5@70%

MetCon

21 box overs 20 inches
7 deadlifts 225/135
5 rounds

Strength

Clean complex

1 squat clean + 2 front squats

Work up to 75% then complete 5 sets of 2 complexes.

MetCon

400 m run
80 sit-ups
60 wallballs
40 T2b/k2e
20 plate to OH
10/20 MU/c2b pull-ups
400 m run

18 min time cap

Strength

Squat

BS:
1×4@75%
3×4@80%

FS:
1×5@60%
1×5@65%
2×5@70%

OR

Box lunges with KBs 6×4.

MetCon

10 OH squats 95/65
10 push-ups
2 rounds

10 thrusters 95/65
10 push-ups
2 rounds

10 OH squats 95/65
10 push-ups
2 rounds

Strength

Deadlift

1×10@60
1×8@65
1×6@70
1×4@75
3×2@85
2×1@90

MetCon

100 air squats
5 C2B pull-ups
75 air squats
10 C2B
50 air squats
15 C2B

Strength

Snatch Complex

1 narrow grip snatch
+
1 narrow OHS

MetCon

100 m sprint
5 Deadlift 225/155
10 jump squats
5 rounds
8 min time cap

Max effort GHD sit-ups and back extensions…

Strength

Back squat
1×10@60%
1×8@65%
1×8@70%
1×6@75%
1×6@80%
3×1@90%

MetCon

40 kb swings
20 sit-ups
3 rounds (8 min TC)
Then–
10 pistols
5 HSPUs
3 rounds (5 min TC)

Strength

Clean

Power clean complex
1 full P. Clean
1 hang P. Clean
15 reps to establish heavy weight!

MetCon

Push Jerk
100 m run
10-9-8-7-6-5….1