Clean Complex
1 power clean + 1 squat clean + 1 Front Squat x10 sets starting at 60%

MetCon
20 Kb lunges 53/35
15 Kb swings 53/35
10 Pushups / HSPUs
4 rounds

Hero Wod
McCluskey
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

Front Squat/OH Squat 
1×10@50%
1×8@60%
1×6@70%
5×5@75-85%

MetCon
3 rounds
1 min max cal Row

10 sec rest
1 min max rep D.L. @185/105

10 sec rest
1 min max rep double unders

10 sec reat
1 min mac rep goblet squats

10 sec rest

 

Bench Press
2×15@50%
2×10@60%
2×8@70%
2×5@75%

MetCon
10-15-20
pullups
SDLHP 75/55
2 min Rest
20-25-30
wallballs 20/14
TTB

16 minute total time cap
score will be total time including 2 min rest
COMP= C2b pullups and 95/65 SDLHP and 25# WB

Back Squat 
2×15@50%
2×10@60%
2×8@70%
2×5@75%

MetCon
400m run
50 double unders
40 DB snatch (right arm) 50/35
30 air squats
20 burpees
30 air squats
40 DB snatch (left arm) 50/35
50 double unders
400m run
For time or reps in 18 minutes

Comp = 30 pistols

Strict Press
3-3-3-3-3-3-3 – work to a heavy triple for the day.

MetCon
100 m sprint
15 db push press 50/35
10 db cleans 50/35
12 min AMRAP

Hero Wod
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you’ve got a 20 lbs/14 lbs vest or body armor, wear it.

Deadlift
Establish a 1 rep max deadlift in 15 minutes

MetCon
Nate (slightly modified)
20 min AMRAP:
2 bar muscle-ups (4 ring dips)
4 handstand push-ups (6 pushups)
8 kettlebell swings 53/35
comp= 2pood KB swings

Thruster (for load)
1-1-1-1-1-1-1

MetCon
4 Rounds for Time
40 Double Unders
12 Shoulder-to-Overheads (135/95 lbs)
12 Back Squats (135/95 lbs)
12 Burpees

Test week day 3

Bench Press
Establish 1 RM in 15 minutes

MetCon
The Chief
5 rounds of:
3 min AMRAP
3 power cleans 135/95
6 pushups
9 air squats
1 min rest

Test week day 2

“Durantes Core”
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

MetCon
“The 300”
For Time
25 Pull-Ups
50 Deadlifts (135/95 lbs)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers
50 Kettlebell Clean-and-Press (1/.75 Pood) (Alternating Arms)
25 Pull-Ups
30 min time cap!

Back Squat
Establish 1RM in 15-20 min

MetCon
4 rounds
21 deadlifts
14 HSPUs/push-ups 
for load and time
(you choose your weight)
15 minute cap