*** Announcement: we will not have class this Saturday due to helping my Pops move!

A. Back Squat

Establish 1RM – 15 min

B. MetCon

30 burpees

5 squat cleans 155/105

30 kB Swings 53/35

5 squat cleans 155/105

18 min AMRAP

A. Strict Press

Establish 1RM

B. Bench Press

C. MetCon

75 double unders

40 sit-ups

25 Front Squats 95/65

40 sit-ups

75 double unders

A. Pistols

B. Power Cleans

3×3@60%

3×3@65%

3×3@70%

C. MetCon

4 x 3 min of:

2 rounds

10 push-ups / Hspus

20 DB Snatch 50/35

A. Power Snatch or Power Clean and Jerk

10 rounds :20 AMRAP :40 rest increase load 2-3 times

B. MetCon

10 rounds

200 m run

7 clean and jerk 95/65

7 burpees

20 min cap

A. Back Squat

B. MetCon

18.5

7 min AMRAP

3,6,9,12,15,18,21,24…

Thrusters

CTB pull-ups

A. Bench Press

B. MetCon

4 rounds

250 m run

5 devil Press 35/20

10 DB Press 35/20

A. Strict Pull-ups

3,4,5,6,5,4,3

B. Deadlift

C. MetCon

8 min AMRAP

2 burpees

2 SDLHP 95/65

4 burpees

4 SDLHP 95/65

6,6/8,8/10,10/12,12….

A. Push Press

B. MetCon

5 rounds

10 HR push-ups

4 Squat Cleans 185/125

3 Bar muscle ups

A. Front Squat

B. MetCon

15 min AMRAP

100 m run

10 pistols

10 pull-ups

10 burpees

A. Cleans and Rows

B. MetCon

4 rounds

50 air Squats

25 DB Push Press 50/35