A. Push Press

B. MetCon

12-9-6-3

Back Squat 155/105

Strict Pull-ups

50′ HS Walk or Bear Crawl

A. Back Squat

Warmup with 4×5 wide squats

5×5@72%

B. MetCon

2 rounds

40 Sit-ups

30 KB swings 53/35

20 step back Lunges with KB

10 burpee pull-ups

A. Push Press

5×5@72%

B. MetCon

27-21-15-9

DB Snatch 50/35

Handstand Push-ups / push-ups

A. Deadlift

B. MetCon

4 rounds

200 m run

5 deadlifts @ 225/135

50 mountain climbers

A. Bench Press – 5×5@72%

B. MetCon

5 rounds

10 burpees

10 toes to bar

10 1 arm DB Press 50/35 (10/side)

A. Snatch

2+1

B. MetCon

1 mile run

20 power Cleans 155/105

10 muscle ups or 20 ring dips

20 min cap

Alternatives equals: 2000m row or 2 mile bike

A. “Uptown Funk Warmup”

B. You will have 45 min to complete

3 Rounds for time of:

400m run

10 Overhead Squats, 135/95

5 Rounds for time of:

50 Double-unders

10 Power Snatch, 95/65

10 Pull-ups

4 Rounds for time of:

20 Air Squats

15 Push-ups, Hand-release

10 Ring Dips

5 Squat Cleans, 185/135

*Rest 5 minutes between workouts.

C. Roll out!

A. Deadlift

B. MetCon

10 rounds

7 Pull-ups

7 burpee box jumpovers

A. Squat Clean and Jerk

2 Cleans + 1 jerk -> every 2 min for 16 min

B. MetCon

10 min AMRAP

6 pistols

3 DL @135/95

6 pistols

6 DL

6 pistols

9 DL

6 pistols

12 DL

Reps continue to 15,18,21,24 etc

Substitute: skater Squats for pistols

A. Bench Press

B. MetCon

30-20-10 reps for time of:

Dumbbell thrusters 35/20

Toes-to-bars