Back Squat

6×8@70%

Then

21-15-9

Calorie row

12-9-6

Thrusters 135/95

9-7-5

Toes to Bar

Back Squat

2×3@60%

2×3@70%

TABATA

20 Sec.of Work 10 Sec. Of Rest

Step ups 24″/20″

Dumbbell press

Anchor Sit Ups

Push Ups

KB Swings 53/35

Dumbbell Rows

Ball Slams 20/10

Double Unders

STRENGTH: FRONT SQUATS5X6 @ 70% OF 1RM
METCOM: 

20 MIN AMRAP OF:
4 HANSTAND PUSH UPS
20 CALORIE ROW
6 WALKING LUNGES @45/25
8 POWER SNATCHES @ 95/65

STRENGTH: BACK SQUAT2X3 @60% OF 1RM
YOGA FOR 10 MIN.
METCOM
COMPLETE 50 HANG CLEANS @155/105
YOU MUST COMPLETE 5 BURPEE WALL BALLS ON TOP OF EVERY MINUTE BEFORE CONTINUING HANG CLEANS UNTIL YOU’VE COMPLETED ALL 50 HANG CLEANS
SCALE ATHLETES CAN DO 3 BURPEE WALL BALLS ON TOP OF EVERY MINUTE

Front Squat

2×3 @60%

For Time

10 Rounds of:

10 Deadlifts 185/115

10 Ring Rows

10 Toes To Bar

200 Meter Run

For Time

Double Unders

* 100,80,60,40,20

10*8*6*4*2

Clean & Jerks 135/95

Box Jumps 24″/20″

Pull Ups

STRENGTH: BACK SQUAT

2X3 @ 60% OF 1RM

2X3 @ 65% OF 1RM
DEFICIT DEADLIFTS

5X3 @ 80% OF 1RM
METCOM: 15 MIN AMRAP
9 LATERAL BURPEE BOX JUMPS
6 THRUSTERS 135/95
3 BAR MUSCLE UPS

Front Squats

5×4@65% Of Your 1RM

Then

4 Rounds For Time of

200 Meter Run

10 Front Rack Lunges 135/95

15 Knees To Elbows

20 Med/Ball Sit Ups

STRENGTH: BACK SQUAT

2×3 @60% OF 1RM

EMOM FOR 10 MIN COMPLETE 3 PUSH PRESS @ 75% OF 1RM

METCOM: 20 MIN AMRAP
100 METER FARMER CARRY 53/35
6 SDHP 115/75
8 BOX JUMP OVERS 24″/20″
10 DECLINE PUSH UPS

Front Squat

2×3@60%of Your 1RM

Then

5 Rounds For Time Of

250 Meter Row

10 Hang Squat Cleans 135/95

15 Pull Ups