Workout of the Day

Rest Day

Met Con:

Teams of 3

2 Rounds

21 Rope Climbs

45 Snatches 115/85 lbs

60 C2B Pull-ups

45 Thrusters 115/85 lbs

- partition as needed

Strength:

Back Squats

4 x 8 @ 70% 1RM

Deadlift

2 x 8 @ 70% 1RM

Met Con:

For Time

30-20-10

HSPUs

GHD Sit-ups

Strength:

10-10-8-6

Bench Press 50-70-75-80%

DB Row

12-12-10-8

DB Strict Press

Weighted Pull-ups

Met Con:

AMRAP 10

24 DB Snatches 50/35 lbs

12 T2B

Oly Tech:

High Hang Squat Snatch

4 x 3 @ 60% 1RM Snatch

2 x 2 @ 65-70%

Met Con:

5 RFT-

10 kcal Bike

10 Burpees

5 Cleans, 185/125 lbs.

Strength:

10-10-8-6

Bench Press @ 50-70-75-80%

Double DB Row

12-12-10-8

Double DB Strict Press

Weighted Pull Ups (or scale to DB High Pulls)

Met Con:

5 Rounds, every 2:00-

18/15 kcal Row @ Max Effort

Strength:

Back Squat

4 x 6 @ 80% 1RM

Deadlift

2 x 6 @ 80% 1RM

Met Con:

AMRAP 8

30 DUs

15 Wall Balls, 20/14 lbs.

Rest Day

Met Con:

30 min Clock

- with a partner

100/85/70 kcal Assault Bike

100/85/70 kcal Row

150 Burpee Box Jump Overs 24/20”

w/ remaining time

1RM Clean and Jerk

Core Work:

3 Rounds-

20 GHD Sit Ups

200 ft. Double KB Front Rack Carry

Met Con:

For time-

10-1

Squat Snatches, 115/85 lbs.

Ring Dips