Front Squat/OH Squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
5×5@72.5%

MetCon
250m Run
10 DB hang cleans 50/35
15 DB push Jerk 50/35
4 rounds
16 min Cap
Comp = 5 rounds

Saturday

Back Squat
1×10@50%
1×8@60%
1×6@70%
1×4@80%
5×3@85%

MetCon
10 SDLHP 95/65
20/10 Air Squats/Pistols
10 Push Press 95/65
20/10 Air Squats/Pistols
10 min AMRAP

Hero WOD
“Steel Yard”
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans (135/95#)
9 Front Squats (135/95#)
6 Push Jerks (135/95#)
3 Thrusters (135/95#)

Thursday

PRESS
2×10@60%
1×8@65%
1×6@70%
5×5@75%

MetCon
6 rounds or 10 min AMRAP 
100 m run
6 burpees
12 Thrusters 95/65
Comp = SANDBAG

Wednesday

Deadlift
1×10@50%
1×8@60%
1×6@70%
1×4@80%
5×3@82.5%

MetCon
“Bell Hop”
25 Kettlebell Swings 53/35
50 Sit-ups
100 Double-unders
20 Kettlebell Swings 53/35
40 Sit-ups
80 Double-unders
15 Kettlebell Swings
30 Sit-ups
60 Double-unders
10 Kettlebell Swings
20 Sit-ups
40 Double-unders
5 Kettlebell Swings
10 Sit-ups
20 Double-unders

Tuesday

Front/OH Squat
2×10@60%
1×8@65%
1×6@70%
5×5@75%

MetCon
3 min AMRAP
Burpees
3 min AMRAP
Shoulder to Overhead 95/65
3 min AMRAP
Pistols
Comp = over the bar burpees AND 135/95

Monday

Bench Press
1×3@50%
1×3@60%
1×3@70%
1×3@80%
5×3@82.5%

MetCon
3 Rounds
Run 400m
25 situps
15 front squats 95/65
15 min cap
Comp: 25 TTB and 135/95

Saturday

9am
Deadlift
2×3@65%
2×3@70%
2×3@75%

MetCon
5 min AMRAP
250m run
5 Strict Pullups
5 min AMRAP
16 lunges with plate overhead 45/25
32 plate to overhead 45/25

10am
17.4 heats
or
1 mile run + 75 burpees
For time
20 min cap

Friday

Push/Strict Press
Establish 1RM!

MetCon
17.4
or
400m run
50 pistols
25 pushups
3 rounds

Thursday

Front/OH Squat
establish 1RM!
16 min cap

MetCon
10 min AMRAP
15 Box Jumps 24/20
30 Kb Swings 53/35

Wednesday

Bench Press
2×3@65%
2×3@70%
6×3@75%

MetCon
800 m run
50 double unders
400 m run
25 wallballs 20/14
200 m run
12 HSPUs
For time