Warm up: 2000m row
Oly: 1 FS @75%... Every 30 sec add 5 lbs until failure
Metcon:
13.4
Amrap 7 min
3 clean and jerk
3 ttb
6....
Interval: 15,14,13...
Air assault cal
Hspu

Warm up: 3 rounds 10 BJ row 200
Oly: 3 rm touch and go squat clean
Met con: 5 rft
10 DL
20BJ
30 WB
Interval:
40 push-up
75 unbroken du
30 push-up
75 unbroken du
20 push-up
75 unbroken du
10 push-up
75 unbroken du

1. Warm up: 3 rounds 15 OHWL with plate 60 DUs
2. OLY Squat Clean 10 x 1
3. Interval 24-21-18-15-18-21-24 Cal Row
4. Met Con AMRAP 10 min Row 200 m, 15 T2B

1. Warm-up: 2 minutes of banded glute activation Row 750 m 7 x 1 Max height box jump
2. OLY Clean and Jerk 7x2
3. Interval: 10 rounds 50 m sprint
4. Met-Con: 30 WB 20 GHD sit up 10 DL

1. Warm Up: 3 rounds of 20 GHD sit ups, 20 empty bar OSH

2. OLY: clean and jerk 10 x 1 @80%

3. Interval: 20 Rounds 8-10 cal of row or assault
   5 rounds 10 HSPU- as strict as possible

4. Met Con: 4 rounds
   75 DU
   20 T2B
   Rest 2 min

1. Warm-up a. MisFit Shoulder Prep Circuit (

)
b. 3 Rounds
10 Empty bar high hang squat snatch
Run 200m

1. OLY
   Power Snatch 5×5 @75% – Drop and reset each rep

2. Strength
   Back squat 5×5 @90% of the 5RM you found last week
   Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

3. Met-Con
   3 Rounds
   7 Power clean 225/145lbs
   21 Toes to bar

4. Interval Work
   4 Rounds
   Row 600/500m
   21 Burpees
   21 Dumbbell push press 50’s/30’s
   Rest 1 minute

1. Warm-up
   SLOW 8 minute AMRAP
   10 Hip extensions
   10 Goblet squats
   10 Toes to bar
   10 KB swings

2. Strength
   EMOM for 5 minutes
   4 Front Squats
   Start around 70% and work up if can continue to hit clean reps. Last chance. Make it your best week.

3. Met-Con
   8 Rounds
   4 Power cleans 225/145lbs
   4 Pull ups

4. Interval Work
   AMRAP 18 minutes
   80ft HS walk
   60 Wallballs 20/14lbs
   40 Calorie row
   20 Double KB deadlift 70’s/53’s

5. Bitch Work
   5 Rounds
   Run 400m
   Rest 1 minute