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Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For time 16min cap
200m run
60 Wall ball
400m run
40 wall ball
800m run
20 wall ball
‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks
Olympic Lifting
Snatch balance + 5 OHS
1-1-1-1-1
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
3 rounds for time
20 hang power clean 45/30
15 burpee
10 HSPU
Olympic Lifting
3 position clean 1-1-1-1-1
Metcon
5 Rounds
Bench press Max reps
80/60
Deadlift Max reps
120/85
28min to complete rest as needed between rounds. Score is max reps
Strength
Strict press
3×5 65%, 75%, 85%+rep
Bench press
3×5 65%, 75%, 85%+rep
Metcon
3 rounds for time
200m OH plate carry 60/40
20 burpee
5:30pm
ROM/WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
4 Rounds For Time
40 Double under
20 OHS 42.5/30
10 Toe to bar
Olympic Lifting
Power clean t&g
5-5-5-5-5
Metcon
5 rounds for time
20 alt KB ground to overhead 24/16
30 wall ball
15 box over
5 rope climb 12ft
Olympic Lifting
Snatch
1-1-1-1-1
Strength
Push press
1-1-1-1-1
Metcon
15min AMRAP
5 bar muscle up
10 HSPU
14 Alt pistol squat
Olympic Lifting
Clean
1-1-1-1-1
Strength
Overhead squat
1-1-1-1-1
Squat Clean
1-1-1-1-1
Run
1.6KM TT
Strength
Bench press
1-1-1-1-1
Metcon
21, 15, 9
Push press 42.5/30
Pull up
Sit up
Strength
Deadlift
1-1-1-1-1
Metcon
3 rounds for time
12 hang power snatch 35/25
14 OHS
16 lateral bar burpee
5:30pm
ROM WOD
Metcon
Strict press
3×5 40%, 50%, 60%
Metcon
Dianne
21, 15, 9
Deadlift 100/70
HSPU
5:30pm – Mobility/ROM WOD
Strength
Strict press
3×3 70%, 80%, 90%+rep
Metcon
EMOTM 14min
5 pull up + 10 push up
ME Double Under
Olympic Lifting
3 position clean 1-1-1-1-1
If you have any questions feel free to contact us and we’d be more than happy to help
