Bench Press
2×10@60%
2×8@70%
4×5@75%
Pendlay Row
7×10@ahap

MetCon
400 m run
-—
21-15-9
hspus / pushups
DB snatch 50/35
—–
400 m run

Deadlift
1×10@60%
1×8@65%
1×6@70%
1×5@75%
3×5@82.5%

MetCon
9 min AMRAP
100 air squats
5 strict pullups
75 kb swings 53/35
5 strict pullups
50 double unders
5 strict pullups

Power Snatch + OHS
1-1-1-1-1-1-1-1-1-1

MetCon
800 m run
3 rounds
20 TTB
5 power cleans @ body weight

16 min cap

Front Squat
establish 1 RM in 20 minutes

MetCon
20-18-16-14-12-10
Box jumps 20/24″
DB Push Press 35-50/25-30
14 min cap

Clean and Jerk
Establish 3 maxes or work on technique
3-3-3-3
2-2-2-2
1-1-1-1

MetCon
15 min Amrap
16 deadlifts 95/65
24 double unders
36 situps

Push Press 
1×10@60%
1×8@70%
1×6@75%
1×5@80%
4×5@82.5%

MetCon
27-21-15-9
kb swings
pushups / hspus
air squats / pistols

Power Cleans
Establish a 2 rep power clean in 12 minutes! Think quick elbows and active glutes!

MetCon
3 rounds
30 wallballs 20/14
15 OH Squats 115/75

 Tempo Back Squat
4×25 reps – controlled and active through whole rep!

MetCon
3 rounds
20 push press 115/75
20 OTB Burpees
14 min cap

Deadlift
1×10@60%
1×8@65%
1×6@70%
1×5@75%
3×5@82.5%
15 minutes

MetCon
Angie
100 pullups
100 pushups
100 situps
100 air squats
25 min cap or more if we have time.

Pendlay Row
4×15 – keep these reps moving fast
Strict Press
4×15 – build weight over four sets

MetCon
5 rounds
12 burpees
8 alternating kb snatch 53/35
4 strict HSPUs