Workout of the Day

Met Con:

For time-

25 HSPUs

30 Double DB Step Ups, 50/35 lbs.

35 Burpees

40 Med Ball Cleans, 20/14 lbs.

800m Run

40 Med Ball Cleans, 20/14 lbs.

35 Burpees

30 Double DB Step Ups, 50/35 lbs.

25 HSPUs

Strength:

Deadlift

3 x 5

-across @ 80% 1RM

Met Con:

AMRAP 8

2, 4, 6, 8, 10, etc.

Stone to Shoulder, 145/95 lbs.

*10 T2B after each set

Oly Tech:

Snatch Balance

3 x 2

4 x 1

-climbing, start @ 60% 1RM snatch

Strength:

OH Squat

3 x 3

-across @ 85% 1RM OH Squat

Met Con:

AMRAP 6

Max Distance Row

Skill:

EMOM x 10

Odd: 6 Deficit HSPUs

Even: 100' Farmer Carry

Met Con:

3 RFT-

18 Snatches 95/65 lbs

12 GHD Sit-ups

18 Thrusters 95/65 lbs

12 GHD Sit-ups

Strength:

Back Squat

5 x 5 

-across @ 80% 1RM

Met Con:

For time-

30 C2B Pull Ups

60 BW Squats

15 Bar MUs

60 BW Squats

15 Bar MUs

60 BW Squats

30 C2B Pull Ups

Oly:

8 Rounds-

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk

-across @ 80-85% 1RM C&J

Met Con:

5 RFT-

35 DUs

10 kcal Assault Bike

7 S2OH, 165/115 lbs.

Rest Day

Met Con:

AMRAP 10

30 kcal Row

30 Burpees

AMRAP 8

20 Deadlifts, 135/95 lbs.

20 T2B

AMRAP 6

10 Cleans, 135/95 lbs.

10 Box Jump Overs, 24/20"

AMRAP 4

Max Rep Thrusters, 135/95 lbs.

Strength:

Front Squat

3 x 12

-across @ 65% 1RM

Met Con:

6 Rounds, every 3:00-

8 Strict HSPUs

50 ft. Handstand Walk

8 Strict Pull Ups

Strength:

Deadlift

5 x 2

-across @ 90% 1RM

Met Con:

For time-

25-20-15-10-5

GHD Sit Ups

kcal Assault Bike