 Strength:
12:00 EMOM Back Squat 3 Reps 0:00 – 3:59 @ 70% 2 Reps 4:00 – 7:59 @ 80% 1 Rep 8:00 – 12:00 @ 90% add 5-10#’s from 2 weeks ago MetCon 1: 7 min Amrap 3-6-9-12-15-18 . . . . Thrusters (95/65) 30 Double Unders Rest 3:00 MetCon 2: 2:00 Max Reps of OHS (95/65) Strength Class: Snatch Balance 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Snatch Pull negatives 3-3-3-3-3 w/ :05 negative Max HSPU x 3
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 Metcon:
1000m row or 800m run Then: 10 Rounds: 15 Goblet Squats (45/35) 15 Push ups 15 Sit ups Then: 1000m row or 800m run  Open 16.1
20:00 AMRAP 25ft OH Lunge (95/65) 8 Burpees over Bar 25 OH Lunge (95/65) 8 C2B Pull Ups  Parner WOD
With a partner row 10k. You may break it up however you would like. Strength Class Clean & Jerk: 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Deficit Deadlift: 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% at same weight as C & J  Gymnastic Strength:
3 rounds of: Max unbroken reps of Strict Ring Dips Rest 2:00 Max unbroken Strict Ring Rows w/ foot on a box Rest 2:00 MetCon: 10:00 AMRAP 2,4,6,8,10, etc HSPU C2B Pull Ups Stabilizer Strength: 10:00 Core Blast  Strength:
12:00 EMOM Front Squat 3 Reps 0:00 – 3:59 @ 70% 2 Reps 4:00 – 7:59 @ 80% 1 Rep 8:00 – 12:00 @ 90% MetCon 1: 21 Jerks, 135/95 15 Power Cleans, 135/95 9 Power Snatches, 135/95 Rest 2:00 MetCon 2: 3:00 Max Reps of OHS immediately following the completion of MetCon 1 Strength Class: Snatch Balance 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Snatch Pull negatives 3-3-3-3-3 w/ :05 negative Max HSPU x 3  Metcon:
“Fixed Linda” 10-9-8-7-6-5-4-3-2-1 Reps for time of: Dead Lift, 315/205 Bench Press, 185/115 Clean, 155/105  Strength:
12:00 EMOM Jerk 3 Reps 0:00 – 3:59 @ 70% 2 Reps 4:00 – 7:59 @ 80% 1 Rep 8:00 – 12:00 @ 90% MetCon: 30-25-20-15-10 Cal Row 18-15-12-9-6 Thrusters (95/65)  “The Dirty Thirty”
30 Box Jumps, 30/24 30 C2B Pull ups 30 Kettlebell Swings, 2/1.5-pood 30 Front Rack Walking Lunge Steps, 135/95 30 Toes to Bar 30 Push Jerks, 155/105 30 Dead Lifts, 175/125 30 Wallballs, 30/20 30 Burpees 90 Double Unders Only 1 bar. Athlete is responsible for changing weights. Strength Class OH Squats: 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Max Muscle Ups x 3 Max Wide Grip Strict Pull Up x 3  Gymnastic Strength:
Max HSPU Rest 2:00 Max Stricts Pull Ups Rest 2:00 Max HSPU Rest 2:00 Max Stricts Pull Ups Rest 2:00 Max HSPU Rest 2:00 Max Stricts Pull Ups MetCon: 3 Rounds: 20 Burpee Pull ups 15 Front Squats, (145/95) 10 OH Squats (95/65) Stabilizer Strength: 10:00 Core work |
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