Strength
Dead lift
5x 60%
5x 70%
3x5 75% (amrap 3rd set)
Metcon
27-21-15-9
Cal row
DB thruster 50/35
Dead lift
5x 60%
5x 70%
3x5 75% (amrap 3rd set)
27-21-15-9
Cal row
DB thruster 50/35
Power snatch + snatch + oh squat (1+1+1)
2x 50%
2x 60%
Power snatch + snatch (1+1)
2x 70%
2x1 80%
Every 3 minutes for 12 min
2 rounds
8 OH squat 95/65
8 toes to bar
*10/12/14 increasing reps every 3 min
3x
A) 20 sec handstand hold
B) 1 Strict HSPU + 2-4 kipping
EMOMx21
Min 1: 40 Double under
Min 2: 7 Dead lift 225/155
Min 3: 7 Handstand push up
4x
A1) Strict pull up 5
A2) Strict dip 5
5-4-3-2-1
Squat clean 185/125
15-12-9-6-3
Chest to bar pull up
4x3 (amrap 4th set)
Back squat 75% @2.1.x.1
3 rounds
15 burpee over the bar
15 power clean 95/65
15 shoulder to overhead
*rest 2 min
Snatch
2x2 50%
2x2 60%
EMOMx5
2x 80%
25-20-15-10
Ghd sit up
KB swing
Cal row
Front squat
4x5 @75%
2 rounds
20 power clean 95/65
20 hand release push up
20 chest to bar pull up
20 box jump (step down)
*rest 2 min between rounds
A) 15 strict pull up @ 3.1.x.3 (accumulate 15 reps with strict tempo)
3x
B1)10 ring row
B2) 10 push up
*unbroken reps 2 min rest
AMRAPx12
3 Oh squat 95/65
3 burpee over the bar
6 Oh squat 95/65
6 burpee over the bar
9 Oh squat 95/65
9 burpee over the bar…
Power clean + push jerk
2x2 50%
2x2 60%
2x2 70%
EMOMx4
3x 80%
5 rounds
14 Toes to bar
9 Power Snatch 75/55
27 Double under
Dead lift
5x 50%
5x 60%
3x5 70%
Every 5 min for 20
500m row
15 db thruster 50/35
3x – rest 2 min
A1) 2 strict pull up + 2 kipping + 2 chest to bar
A2) 8 prone GHD barbell row
AMRAPx12
8 chest to bar pull up
Walking lunge 25’
8 DB shoulder to overhead
Walking lunge 25’
Clean pull + clean + jerk (1+1+1)
2x2 50%
2x2 60%
Clean and jerk (1+1)
EMOMx3
2x 70%
EMOMx5
1x 80%
EMOMx20
00:00-10:00
Even: 4 hang power clean 135/95
Odd: 30 double unders
REST 2 min
12:00-20:00
Even: 6 hang power clean 155/110
Odd: 50 double unders
Snatch pull + snatch (1+1)
2x2 50%
2x2 60%
Snatch
EMOMx5
1x 70%
EMOMx5
1x 80%
Every 5 min for 20 min
40 second bike
7 hspu
14 burpee over the bar
7 deadlift 275/185
3x - rest 3 min
A1) 10 sec support hold + 3-5 ring dip
A2) 10 sec hand stand hold + 2-4 hspu
3 rounds
21 box jump
15 dip
9 hang power snatch 115/80
4x3 (amrap 4th set)
Back squat 85% @2.1.x.1
In 15 minutes
1000m row
100 wall ball
max toes to bar
*score as total reps 101+toes to bar
Power clean + high hang clean + jerk (1+1+1)
2x50%
2x60%
2x70%
-Then-
EMOMx8
1@80-85%
4 rounds
250 row
15 thruster 95/65
15 toes to bar
*rest 2:30
EMOMx10
Even: 2 pull up + 3 c2b
Odd: 4 DB power clean + 4 push press
3 rounds
20 wall ball
20 kb swing
20 lunge
20 kb swing
Front squat
3x3 @70% 5.5.x.1
5x1 @80-85
21-18-15-12-9
db snatch
burpee
(new open standards for snatch and burpee)
EMOMx10
Even: 2 strict T2B + 4 kipping
Odd: 2 strict hspu + 4 kipping
13 min cap
60 cal row
50 push up
40 pull up
30 hang power clean 135/95
Max double under in remaining time
Low hang snatch + high hang snatch (1+2)
2x50%
2x60%
2x70%
-then-
EMOMx8
1x80-85%
3 rounds
AMRAPx4
5 dead lift 115/80
9 oh squat 115/80
12 box jump
Rest 3 min