TUESDAY

FS/OHS
5×12
3 min rest

MetCon
15 toes to bar
15 push-ups
6 min amrap
Immediately followed by:
100 sit-ups
50 wallballs
For time
(9 min cap)

Monday
Bench Press
3×10@55%
3×10@62.5%
2×10@67.5%
1×10+@67.5%

MetCon
8 devil press 30-35/20-25
16 double unders
32 air squats to medball.
9 min amrap

SATURDAY
Back Squat
1×8@55%
2×8@60%
4×8@65%
1×10+@65%

MetCon
400 m run
8 power cleans 155/105
12 OTB burpees
4 rounds

Friday

Push/Strict Press
10×3 working up to 80%

MetCon
15 min AMRAP
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 24-in. box

THURSDAY

Deadlift
1×8@55%
2×8@60%
4×8@65%
1×10+@65%

MetCon -15.4
8min AMRAP
3 Handstand Push-ups (or pushups)
3 Cleans 185/125 (or 75% of 1RM)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Adding 3 reps to the Handstand Push-up each round, and 3 reps to the Clean every 3 rounds.

WEDNESDAY

OHS/FS
10×3 working up to 80%

MetCon
3-6-9-12-15-18-21-24
Sit-ups
Push press 115/75

(Scaling at 60-70% of 1RM) 

TUESDAY

Bench Press
1×8@55%
2×8@60%
4×8@65%
1×10+@65%

MetCon
100 double unders
20 clean and Jerks 155/105
100 double unders

MONDAY
Clean and Jerk
12 rounds every 1:30
Oly bear complex
1 squat clean
1 split Jerk
1 back squat
1 back split Jerk
For weight
MetCon
9 pull-ups
9 kb/DB thrusters 35/25
200 m run
15 pull-ups
15 kb/DB thrusters
200 m run
21 pull-ups
21 kb/DB thrusters
200 run
For time

Saturday

Push/Strict Press
8×5 – work up to 75%

MetCon
7 minute amrap
BURPEES aka. 12.1

Hero Wod

Tyler
7 muscle-ups
21 SDLHP 95/65
5 Rounds

Friday

Deadlift
1×10@50%
1×10@55%
4×10@60%
1×12@60%

MetCon
400 M run
10 Thrusters 115/75
16 minute AMRAP