A. Back Squat

1×10@60%

1×8@65%

1×6@70%

2×5@75%

3×3@78%

B. MetCon

5 rounds

200 m run

10 strict pull-ups

20 air Squats

A. Push Press

B. MetCon

4 rounds

50′ walking lunges

3 Squat Cleans 135/96

(Rounds 2,3,4 will have reps 6,9,12)

A. Snatch DL + Power Snatch + OH Squat

B. MetCon

12 min AMRAP

50 double unders

10 wallballs 20/14

10 hand release push-ups

A. Bench Press

B. MetCon

3 rounds

10 Toes to Bar

10 front Squats 155/105

2 rounds

400 m run

7 Power Snatches 155/105

A. Deadlift

B. MetCon

“Nasty Girls”

3 Rounds, for time:

>> 50 Air Squats

>> 7 Muscle-Ups

>> 10 Hang Power Clean 135/95

*scale with 7 Strict Pull-ups

A. Back Squat

B. MetCon

10 min AMRAP

21 wallballs 20/14

15 DB Snatch 50/35

9 Toes to Bar

A. Push Press

B. MetCon

10 CTB pull-ups

20 power Cleans 95/65

10 HSPUS

20 power Cleans 95/65

10 CTB pull-ups

A. Clean Pull + Power Clean + squat clean

B. MetCon

3 rounds

25′ OH walking lunges 45/25

10 burpees to plate

25′ OH walking lunges 45/25

10 plate to overhead

A. Bench Press

B. MetCon

18 min AMRAP

5-10-15-20-25-30….

KB swings 53/35

Double Unders

Situps

A. Deadlift

B. MetCon

5 rounds

250 m run

10 pull-ups

4 squat clean and jerks 135/95