Strength
1 power clean
1 squat clean
1 front squat
15 min Emom

MetCon
death by:
thrusters 95/65 2-4-6-8-10….
5 pullups

OR

Forrest
20 L pullups
30 toes to bar
40 burpees
800 m run
3 rounds
45 min cap

Tuesday
Deadlift
1×10@60%
1×8@65%
1×6@70%
1×4@80%
5×2@85%

MetCon
10 min AMRAP
4 HSPUs
8 KB swings
12 V-ups

Monday
Strict press/bench Press
1×10@60%
1×8@65%
1×6@70%
1×4@80%
5×2@85%

MetCon
Nasty Girls
3 rounds
50 air squats
7 muscle ups (scaled equals 14C2b pull-ups)
10 hang power cleans @135/95

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

MetCon
50 double unders
10 pistols
75 double unders
20 pistols
100 double unders
40 pistols
15 min cap

Hero wod
Kevin
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells

Friday
Back Squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
5×3@80%

MetCon
1-2-3-4-5-6…..
Pull-ups
Handstand push-ups
10 min AMRAP

Thursday
Clean and Jerk
Complex
3×1@60%
3×1@65%
3×1@70%
3×1@75%
1 full squat clean + 1 push jerk + 1 hang clean + split jerk

MetCon
21 kb swings 53/35
15 burpees
4 rounds

Tuesday
Front squat
1×10@60%
1×10@65%
1×8@70%
1×6@75%
4×4@78%

MetCon
20 min AMRAP
20 DL @275/185
40 wallballs 20/14
20 hang cleans 185/125
40 wallballs 20/14
20 push press 135/95
40 wallballs 20/14

Tuesday
Strict press/bench press
1×10@60%
1×8@65%
1×6@70%
1×5@75%
4×3@80%

MetCon
400 m run
50 sit-ups
400 m run
50 DB snatch 45/35
400 m run
50 push-ups
For time

Monday
Deadlift
1×10@60%
1×8@65%
1×6@70%
1×6@75%
4×3@80%

MetCon
Fran
21-15-9
Thrusters 95/65
Pull-ups

Back squat
15 min Emom of 4 reps. Add weight as time passes attempting a max.

MetCon
Lunges
250 m run
20 kb swings 53/35
4 rounds