Thursday
OHS/FS
8×5 – Work up to 75%

MetCon
Karabel
10 Rounds
15 Wallballs 20/14
3 Snatches 135/95

Wednesday
Bench Press
1×10@50%
1×10@55%
4×10@60%
1×12@60%

MetCon
12 min AMRAP
15 deadlifts 155/105
15 OTB burpees

Tuesday
Snatch Complex –
2 hang Squat Snatches
50/55/60/65/70/3×75%

MetCon
100 Kb Swings 53/35
30 C2b Pullups
For Time

Monday

Strength
Back Squat
1×10@50%
1×10@55%
4×10@60%
1×12@60%

MetCon
27-21-15-9
Pushups
Power Cleans 95/65

Bench/Strict press Or Deadlift
1×10@60%
1×8@65%
1×6@70%
1×5@75%
1×3@80%
4×2@85%

MetCon
10 devil presses 45/30 
25 air squats
10 devil presses 46/30 
25 sit-ups
4 rounds

Bench/Strict press Or Deadlift
1×10@60%
1×8@65%
1×6@70%
1×5@75%
1×3@80%
4×2@85%

MetCon
15 box jumps
20 kb swings 53/35
13 min AMRAP

Thursday
Push press
1×10@60%
1×8@65%
1×6@70%
1×5@75%
1×3@80%
4×2@85%

MetCon
Diane
21-15-9
Deadlifts 225/155
Handstand push-ups

or

modified Jackie
800 m run
50 thrusters 45/35
30 pullups
for time

Back squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
1×3@80%
4×2@85%

MetCon
800 m run
50 wallballs 20/14
40 DB snatch 45/35
30 burpees
20 DB thrusters 45/35 (10/arm)
10 muscle ups/c2b pull-ups
18 min cap

Tuesday

1 power clean + 1 push jerk
7×1 to work up to a heavy single
1 squat clean + 1 split jerk
7×1 to work up to a heavy single

MetCon
25 double unders
10 toes to bar
5 strict HSPUs
5 rounds

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Monday
Front squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
1×4@80%
4×3@85%

MetCon
250 m run
30 mountain climbers
10 power cleans @ 135/95
12 min AMRAP