Pendlay Rows

5×5

3×3

As heavy as possible

MetCon

3 rounds

5 pullups

10 push-ups

15 air squats

12 deadlifts 135/95

9 hang power cleans 135/95

6 push Jerks 135/95

18 min Cap

Back Squat

5×5@60%

Strict Press

5×5@75%

MetCon

10 hang power cleans 95/65

10 push press 95/65

10 back squats 95/65

10 OTB burpees

4 min amrap

Rest 1 min

Repeat 4 min AMRAP

Push press

5-5-5-5-5-3-3-3

MetCon20 push-ups

10 deadlifts 115/75

5 lunges 115/75

12 minute AMRAP

10 am Wod

3 Rounds for time of:

400m Run

9 Clean & Jerks 135/95

3 Rounds for time of:

400m Run

6 Clean & Jerks 185/135

3 Rounds for time of:

400m Run

3 Clean & Jerks 225/155

*Rest 5 minutes between workouts

Back Squat

3×3@92.5%

DB strict Press

4×8@AHAP

MetCon

3 rounds

25 burpees

100 double unders

200 m farmer carry 45-53/25-35

16 min Cap

Front/OH Squat

7×7 for weight

MetCon

9 min AMRAP

12 SDLHP 135/95

8 pullups

4 push press

Back Squat
4×4@87.5%

Bench Press
4×12 AHAP

MetCon
5 rounds
15 wallballs 20/14
12 HR Push-ups
9 power cleans 135/95
15 min time cap

Deadlift
1×10@60%
1×8@65%
1×6@70%
1×5@72.5%
1×5@75%
1×5@77.5%
1×5@80%

MetCon
400 m run
25 pullups
15 toes to bar
10 push-ups
5 pistols
400 m run
25 pistols
15 push-ups
10 toes to bar
5 pullups
400 m run
For time
16 minute cap

Back Squat
5×5@77.5%

Strict Press
10×3@65%

MetCon
4 rounds
15 burpees
15 kb swings 53/35
*** 5 rounds for competitors ***
15 min Cap

Deadlift
5-5-5-5-5

MetCon
4 rounds
15 TTB
15 ring dips
15 HR push-ups
15 m HS walk

10 am
20 min AMRAP
2 mile run
10 clean and Jerk 225/155
10 clean and Jerk 185/125
10 clean and Jerk 155/105
ME clean and Jerk 135/95

Back Squat
3×3@90%
DB bench Press
4×12 AHAP

MetCon
21-15-9-15-21
Pullups
Burpees

16 minutes