Deadlift
1×10@55%
1×8@65%
5×5@75%

MetCon
3 rounds
10 shoulder to overhead 135/95
10 front squats 135/95
10 over the bar burpees
Comp = 4 rounds

Back Squat
“Speed Week”
2×10@50%
2×8@55%
5×5@60%
every 90 seconds
Strict Press
1×10@60%
1×8@65%
1×6@70%
5×5@75%

MetCon Monday
16 minute AMRAP
1 mile run – buy in
followed by an AMRAP in remaining time of:
25 V-ups
50 double unders

Deadlift
3-3-3-3-3-3-3
eatablish a heavy 3 rep for the day

MetCon
250 m run
20 SDLHPs 53/35
10 russian Twists 53/36
4 rounds

Hero Wod
Hansen
Five rounds:
30 kettlebell swings 70/53
30 burpees
30 sit-ups

Dumbell Bench Press
4×12@AHAP

Back Squat
3×3@90%

MetCon
1-10
TTB
10-1
Power Cleans 135/95
For Time

split/push jerk
3-3-3-3-3-3-3-3-3-3
for load ever 1:15

MetCon
7 sandbag burpees 60/40
14 sandbag lunges 60/40
21 double unders
5 rounds
15 min Cap

Back Squat
4×4@85%
Bench Press
10×3@65%
OTM (on the minute)

MetCon
Cindy
5 pullups
10 pushups
15 Air Squats
20 minute AMRAP

Push Press or Front Squat
10×10 to esatblish a heavy 10RM

MetCon
7 min AMRAP
50 wallballs 20/14
50 DB snatch 50/35

Strict Press
5×5@72.5%
Back Squat
5×5@75%

MetCon
21 Thrusters (75/55)
21 Kettlebell Swings (53/35)
400m Run
15 Thrusters (75/55)
15 Kettlebell Swings (53/35)
400m Run
9 Thrusters (75/55)
9 Kettlebell Swings (53/35)
400m Run

COMP= 95/65 & 70/53
16 min cap

Push Press/Front Squat
2×15
2×12
2×10
2×8
AHAP

MetCon
15 min AMRAP
50 hang cleans 95/65
50 deadlifts 95/65
50 situps/leg raises
50 double unders
50 burpees

Hero Wod

Back Squat
3×3@87.5%
Seated DB Strict Press
4×8@AHAP

MetCon
20 walking lunges 35/26
250 m burden run
50 kb swings 35/26
2 rounds
15 min cap