Thursday

Bench/Strict press
1×10@60%
1×8@70%
1×6@80%
2×4@85%
3×2@88%

MetCon
200 m burden carry 60/40 (sandbag)
25 burden squats 60/40
12 toes to bar
15 min amrap

Wednesday

Front squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
1×4@85%
3×3@88%

MetCon
20 double unders
20 power cleans 95/65
8 min amrap

Tuesday

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

MetCon
400 m run
50 pullups
40 kb swings 53/35
30 goblet squats
20 toes to bar
400 m run
For time

Monday

Deadlift

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

MetCon

21-15-9
SDLHP 95/65
Front squats 95/65
200 m run

Strength 

Front squat 
1×10@60%
1×8@65%
1×6@70%
1×5@75%
4×4@80%
1 set every two minutes

MetCon

25 pushups
12 deadlifts 185/125
6 toes to bar
10 minute amrap

Hero wod

“Severin”
1RFT
50 strict pullups
100 pushups
3 mile run (5k)
*can be done with a weighted vest

Strength 

Strength
Strict/bench press
10-10-10-10-10-10-10-10
work up to a 10 rep max in 8 sets – 20 minutes

MetCon

100 m OH kb carry (switch arms at 50m) 53/35
10 pullups
20 one arm kb swings (10/side)
4 rounds for time
16 min time cap

Strength

Back Squat
1×10@65%
1X8@70%
1×6@75%
1×4@80%
4×3@85%

-Complete one set every two minutes with the clock running

MetCon

Half Karen,Grace,Isabel

75 Wallballs

15 clean and Jerks 135/95

15 Snatches 135/95

For Time

15 minute time cap

Strength 

Deadlift
5-5-5-5-5-5-5
15 minite time cap!

MetCon

15 minute AMRAP
400 m run
20 lunges w/ kb 53/35
10 kb swings 53/35

Strength 

Clean Complex
1 power clean + 1 squat clean + 1 jerk
3@60% – 3@65% – 3@70% – 3@75%
* one lift every 90 seconds

MetCon

100 double under buyin
then
2 rounds
15 burpees
10 HSPUs
15 bupees
10 pullups
15 burpees
10 push press 95/65

For Time

GPP = 5 burpees (pushups, ring rows)
Competitor = strict HSPUs, C2b pullups,135/95 pp)

Strength 

Bench Press / Strict Press
1×10@60%
1×8@65%
1×6@70%
1×5@75%
4×3@80%
2 min per set

MetCon

400 m run
21 kb swings 53/35
14 pistols
4 rounds

16 min timecap

Hero Wod