0018

Strength 

Front Squat
1×10@60%
1×8@65%
1×6@70%
5×5@75% – last 5 sets are tempo squats 3 down fast up!

MetCon

10-9-8-7…1
Ring Dips
deadlifts 185/125

16 min time cap

GPP = bench dips and 135/95
Competitor = muscle ups

0017

Strength 

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

MetCon

1 min max effort test
Row (cal)
air squats
power cleans 135/95
pullups
2 rounds
* you will rest and transition between movements

GPP – BB 95/65 and ring rows

0016

Strength 

deadlift
1×10@60%
1×8@65%
1×6@70%
2×4@75%
3×2@80%
Lift every 1.5 minutes

MetCon

20 pushups
20 goblet squats
20 kb swings
5 rounds
15 minutes (time will be an issue)

GPP = 10 reps
Competitor = pushups – burpees – kb snatch

0015

Strength 

Oly total

8 min to max snatch
immediately followed by
8 min to max clean and jerk

Or

Pendlay Row
2×10
2×8
2×6
2×4
add weight as needed – lift every two minutes.

MetCon

10 power snatch 95/65
400 m run
3 rounds

GPP- plate to overhead 25/45
Competitor- squat snatch at 115/75

0014

Strength 

Front squat
1×10@60%
1×8@65%
1×6@70%
4×5@75%
* you will have 2 min per lift and be on the clock!

MetCon

40 DB snatch (r) 45/35
21 pullups
40 DB snatch
21 pullups
14 min amrap

Competitor = 21 L-sit pullups

0013

Strength 

back squat
5×5@60%
3×3@65%
then:
OH squat
5×5@60%

MetCon

200 m run
10 OH squats 135/95
5 rounds

Hero Wod

ABATTE
1 mile run
21 clean and jerks @155/105
800 m run
21 clean and jerks
1 mile run
45 minute time cap

0012

Strength 
Push Press
2×10@60%
2×8@65%
3×6@70%

then

Snatch
1-1-1-1-1-1-1 to eatabliah a heavy single for the day!

MetCon

20 wallballs 20/14
10 HSPUs
20 wallballs 20/14
10 pistols
12 min amrap

0011

Strength 

Deadlifts
2×10@60%
2×8@65%
2×6@70%
2×5@75%
2×3@77.5%

MetCon

For time:
100 double-unders
25 toes-to-bars
25 deadlifts, 225 lbs/155 lbs
50 box jumps 24″ box/20″ box

0010

Strength 

16 min Emom – alternate movement A and movement B.

A. 5 power cleans at 75%
B. strict pullups 3-7 reps

MetCon

5 rounds
200 m run
7 burpees
7 shoulder to overhead 135/95
15 minute time cap