A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15) choose one or two
bench press 3x8
front squat 3x5
deficit deadlift 6x1

Metcon(13)
2rds
20 pull ups
16 thrusters 75/55
400m run

Metcon-comp (13)
2rds
20 chest to bar
16 wallball 20/14 (12/10) target
400m run

Finisher
20 v ups
20 t raise
20 w raise
1 min couch stretch per

10 x Snatch + OHS
Focus on good lifts. No fails!!!

3x10 Ring Pullups
3x10 Toes-to-Rings

Start up
stretch(coach led)4
2 min choice of: ad, row, run, su/du
3rds
8-12 rkbs
8-12 db pp
8 back extension

20 pass through(1)
10 halo per side(1)

gym goat(7)
hspu progressions

hi hang clean 3x2(6)
jerk catch 3x2(6) keep light-form
clean and jerk (8) aggresively work up to a heavy(minimum rest, maintain good technique) when technique goes stop climbing!

Fit Camp
Complete the following in any order.
1200m row
100 du's or 300 single unders
200m farmers carry
100 rope slams

Metcon
otm 11
3 clean and jerks 135/95
4 burpees

Metcon-comp
otm 11
2 burpees
3 cleans 185/115
4 def hspu m/45 plates f/standard

Finisher
50 rtw
1 min I T stretch per
1 min ham per

1/2 bodyweight deadlifts
Ascending Deadlifts from 1 <10

descending Over bar burpees from10>1
Deadlift 1<10
OB burpees 10>1

for time

12 min AMRAP:
- 6 x DL (paino n.70% 2max)
- 9 x boxjump
- 12 x leuka

AMRAP 30

100 Squats
90 Sit Ups
80 Push Ups
70 GTOH
60 V-Ups
50 Box Jumps
40 Knee Hugs
30 KBS 24/16
20 HSPU
10 Wall Climb

1 Round = 550 Reps

1000m row
50 kb swings 24kg/16kg
30 burpees
3 min rest
1000m row
50 wallballs 9kg/6kg
30 box jumps 60cm/50cm
3 min res
1000m row
50 v-ups
30 pull ups

3 rounds for time of:

• 135-lb. clean and jerks, 10 reps
• 50 wall-ball shots, 20-lb. ball