A. Back Squat

• 3 second tempo x5 reps

• 50/55/60/65/70/3×75%

B. MetCon

• 10 min AMRAP

20 wallballs 20/14

10 strict HSPUs

• 7 min to establish 1 RM clean and jerk

A. Handstands

• 5 x :30 handstand holds, :10 rest!

• 10x:10 hollow rocks

B. Bench Press / DB strict Press

Alternating EMOM 16 min

• 10 bench Press

• 10 DB Press

Athlete selects weight

C. MetCon

3 rounds

400 m run

10 hang cleans 115/75

10 burpees (bar facing if possible)

A. Midline

• Superman :20

• side bridge :20/side

• tuck ups :20

5 rounds

B. Front Squat

• Establish a heavy rep for 1 pause squat + 1 squat

C. MetCon

“Diane”

21-15-9

Deadlifts 225/155

Hspus

Love you guys! 💙

A. Pulling

• 5-10 ring rows

• :30 plank holds

6 rounds

B. Cleans

• 1 Power Clean + 1 Squat Clean

50/55/60/65/70/75×5 -every 1.5 min

C. MetCon

3 rounds

50 Air Squats

10 SDLHP 115/75

5 Bar MU / pull-ups

A. Handstand Hold :20 + Hollow Hold :20 + :20 rest x5

B. Push Press

• 2×10@60%

• 2×8@65%

• 2×6@70%

• 2×4@75%

15 min to complete

C. MetCon

50-40-30-20-10

Russian KB swings 53/35

Sit-ups

18 min cap

A. Back Squat

•2×20

•2×15

•2×10

B. MetCon

For Time

400 m run

30 burpees

25 pull-ups

20 power Snatches 95/65

15 burpees

10 strict pull-ups

5 squat snatches 95/65

18 min cap!

A. Pull-ups

• 1-3 strict pull-ups into 3-5 kipping pull-ups Emom x5

B. Bench Press

• 4×10@60% every 90 sec

• 4×5@75% every 60 sec

C. MetCon

7 min AMRAP

2 Cleans 205/115

4 pistols

25 double unders

A. Core

• 10 hollow rocks

• 10 tuck ups

• :30 plank hold

5 rounds

:30 rest between

B. Front Squat

• 10 min emom 5 reps 2sec hold at bottoms @60%

C. MetCon

2-4-6-8-10-12-14….

HSPUs

Burpees box jump overs 24/20

12 min AMRAP

Who is interested in these shirts? It could be a tank or hoodie as well!