STRENGTH: 

BACK SQUAT
6X8 @75% OF 1RM

METCON
10*9*8*7*6*5*4*3*2*1

V-UPS 20/14

RUSSIAN TWISTS 53/35 L+R=

BACK EXTENSIONS

*30 DUBS OR 90 SINGLES

STRENGTH: 

BACK SQUAT
60% 2 x 3

70% 2 x 3
METCON
30 T2B

25 DECLINE PUSH UPS

20 HANG SNATCHES 115/75

400M RUN

25 T2B

20 DECLINE PUSH UPS

15 HANG SNATCHES

400M RUN

20 T2B

15 DECLINE PUSH UPS

10 HANG SNATCHES

400M RUN

FRONT SQUAT

5 x 10 @ 70%

Then

4 RFT Of:

250 Meter Row

20 Overhead Weighted Lunges 45/25

10 Burpee Bumper Jump 

BACK SQUAT
2 x 3 @ 60%

EMOM FOR 10 MINUTES

3 POWER CLEANS STARTING AT 60% OF YOUR 1RM. INCREASE 5% AFTER EACH 2 RDS
METCON

21-15-9

WALL BALLS 20/14

DOUBLE UNDERS

RUSSIAN TWISTS 53/35

Front Squat

2×3 @ 60%

Then

15 Min. AMRAP

3 Wall Climbs

6 Deadlifts 155/105

9 Ring Dips

Back Squat

6×10@70%

5 Rounds For Time Of:

200 Meter Run

6 Mutant Makers 115/75

12 Box Jumps 24″/20″

18 Pull Ups

Back Squats

2×3@60%

2×3@70%

For time of:

10-9-8-7-6-5-4-3-2-1

Calorie Row

Push Press 135/95

Bar Facing Burpees 

STRENGTH:

 FRONT SQUATS
70% x 5 x 8

METCON
3RFT
50FT. SHUTTLE RUN
24 WALL BALLS @ 20/14
18 DEADLIFTS @ 225/155
12 ROMANIAN SPLIT LUNGES 35/25   (AKA BULGARIAN)

Back Squat

2×3 @ 60%

Every Minute on The Minute For 5 Minuets Complete 

3 Snatch Press

Then

15 Minutes AMRAP OF:

20 Double Unders

5 Overhead Squats 135/95

10 Pull Ups

STRENGTH: 

FRONT SQUATS
60% x 2 x 3

METCOM

5RFT
200M SANDBAG RUN 70/40

7 HANG CLEANS 155/105

11 BURPEE BOX JUMP OVERS 24″/20″