Strength:
Bench Press: Build up to 1RM in 8-10 sets, Rest 2-3:00 between sets

     **Perform 20 banded pull aparts between sets

Metcon:
12:00 AMRAP of:

10 Toes to BAr

10 Shoulder to Overhead (135,95)

200 Meter Run

Extra Credit:
Accumulate:

150-200 Banded Push Downs

75-100 Kettlebell Curls

Strength:
1.) Low Box Squats: 8:00 EMOM x 2 @ 60%, Box height is below parallel

2.) Sumo Deadlifts: 4:00 EMOM x 4 @ 60%, Reset on each rep

Metcon:
4 Rounds, not for time:
50 Ft. Single Arm Farmer Carry each side, AHAP.
30 Banded Pull-Throughs
20 Steps DB Walking Lunges (total)
10 Banded Pallof Press each side, Wide Stance + 1 count hold at the end of each rep.
*Rest 2:00 Between rounds.

Recovery:
5 minutes of light foam rolling

Metcon:
”Mustang Sally”
In teams of 3, for time:
100-80-60-40-20
Power Snatch (75, 55)
Wallballs (20, 14)
Calories on the Rower/Assault Bike

40:00 Cap

Extra Credit:
5:00 of Parasympathetic Breathing

Strength:
Jerk:

4 x 2 @ 80%, every :90
4 x 1 @ 85%, every :90
Metcon:
20:00 EMOM of:

30 shoulder taps or 25 ft. handstand walk
10 Wide Grip Strict Pull-Ups
10 Box Jumps (24,20)
10 Kettlebell Swings (53,35) with 30 Double Unders
:60 Single Unders
Extra Credit:
Accumulate Volume of:

200 Banded Pull Aparts (sets of 40-50)

100 Kettlebell Side Bends (sets of 50)

Strength:
Front Squats: Build up to 1RM in 8-10 sets.

Rest 2-3:00

Metcon:
”Full Speed”

For time:

21-15-9  reps of:
Power Cleans (135, 95)
Bar Facing Burpees

9:00 Time Cap

Extra Credit:

Superset of:
– Dimel Deadlifts (30% of Deadlift): 3 x 30. Rest 30s.
– Hollow Rocks: 3 x 15-30. Rest 30s.

Metcon:
Fight Gone Bad!

3 Rounds of:
60s of Wallballs (20, 14)
60s of Sumo deadlift high-pull (75, 55)
60s of Box Jumps (20)
60s of Push-press (75, 55)
60s of Row (Calories)
60s Rest

Teams of 3 For Time:

Row 1500 meters (each person must row 500m)

150 Hand release pushups

150 pull-ups (Strict pullups=2 pullups)

150 kb swings (1.5/1 pood)

4 Rounds of:

9 Inverted Rows (Supinated)

7 Bar Dips

5 Wide Grip Strict Pull-Ups

2:00 Rest

Metcon:
AMRAP 8:00 of:

1 Rope Climb

30/20 Push Ups

60 Double Unders

Rest 2:00

AMRAP 8:00 of:

1 Rope Climb

20 Air squats

200 meter run

Strength:
15:00 EMOM of

Squat Snatches:

Minutes 0 – 4:00, 2 reps starting at 40%, then 45%, 50%, 55%, 60%

Minutes 5 – 14:00, 1 rep starting at 65% , up 5% every minute

Metcon:
“Isabel”

30 Power Snatches (135,95)

6:00 Cap

Metcon:
With a Partner:

10 Minutes of Max 50 yd Intervals of Front Rack Walks

8 Minutes of Max Intervals of 100 Meter Shuttle Sprints

6 minutes of Max Reps of DB Man Makers (50,30)

4 Minutes of Max Reps of Turkish Get Ups (53,35)