STRENGTH ON A 12:00 RUNNING CLOCK… 3×5 Tempo Back Squat (1111)* *Keep loading moderate to moderate-heavy. Slight increase from last week. (Score is Load) WORKOUT EVERY 3:00 x 4 SETS 12 Front Squats (135/95)|(95/65) 12 Burpee Pull-ups (Score is Each Set for Time)  

STRENGTH E2MOM x 12 MINUTES 1 Snatch Deadlift 1 Hang Power Snatch 1 Power Snatch  WORKOUT AMRAP x 12 MINUTES 5 Power Snatches (115/75)|(95/65) 15 Box Jump Overs 25/20 Cal Row (Score is Rounds + Reps)

STRENGTH 3 SETS FOR QUALITY :45 Suitcase Step-up (20/16) :45 DB Front Rack Hold – Rest as Needed b/t Sets- (No Measure) WORKOUT EMOM x 18 MINUTES MIN 1 – 5-7 Reps of Hang Power Snatch* MIN 2 – :45 Box Jump + Step Down (24/20) MIN 3 – :45 Hollow or Tuck Hold *Build…

STRENGTH ON A 12:00 RUNNING CLOCK… 3×5 Tempo Back Squat (2121)* *Keep loading moderate. Slight increase from last week. WORKOUT FOR TIME 800m Run 40 Wall Balls (20/14)|(14/10) 40 Slam Balls (20/10) 40 Walking Lunges 400m Run 20 Wall Balls 20 Slam Balls 20 Walking Lunges  

Strength: Bench press 5×5   30-20-10 for time  Pull ups DB snatch

METCON: WARM-UP AMRAP x 4 30 Single Unders 10 Air Squats 5 Up-Downs -1:00 RestAMRAP x 4 20 Double Unders 10 Jumping Air Squats 5 Burpees WORKOUT AMRAP x 20 MINUTES 10 Front Squats (135/95)|(95/65) 40 Double Unders 15 Up-Downs 1:00 Wall Sit 40 Double Unders 15 Up-Downs 1:00 Plank Hold (Score is Rounds +…

METCON: WARM-UP EMOM x 9 MINUTES MIN 1 – :45 Row EZ Pace MIN 2 – :45 Russian KBS MIN 3 – :45 Plank Hold STRENGTH ON A 12:00 RUNNING CLOCK… 3×5 Tempo Deadlift (2121)* *Keep loading moderate to moderate. Slight increase from last week. WORKOUT 3 SETS 500m Row 24 Sit-ups 15 Deadlifts (Athlete…

METCON: WARM-UP ON A 10:00 RUNNING CLOCK… Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then… 20 Glute Bridge Ups 20 Arm Circles Forward 20 Arm Circles Backwards 20 Step-ups 20 Alt. Elbow Punches :30 Barbell…

METCON: WARM-UP 1 ROUND 50 Single Unders 50 Mountain Climbers 12 Reverse Lunges 12 Good Mornings Into… 1 ROUND 50 Single Unders 50 Mountain Climbers 12 Front Rack Reverse Lunges 12 Barbell Good Mornings Into… 1 ROUND 50 Single Unders 50 Mountain Climbers 15 Tempo Deadlifts (1111) STRENGTH ON A 12:00 RUNNING CLOCK… 3×5 Tempo…

METCON  WARM-UP EMOM x 6 MINUTES MIN 1 – :45 KB Deadlift MIN 2 – :45 Up-Downs MIN 3 – :45 Tuck-ups -1:00 RestEMOM x 6 MINUTES MIN 1 – :45 Russian KBS MIN 2 – :45 Burpees MIN 3 – :45 Active Bar Hang WORKOUT AMRAP x 9 MINUTES 15 Russian Kettlebell Swings (53/35)|(35/26)…