Pause Back Squat (2sec at the bottom pos.) x 2 reps x 6 stes@80% of 1RM

Power Clean + Hang Squat Clean + STOH daily max

Metcon (Time)
For time:
5-4-3-2-1 Banded BMU's
1 Rope Climb
30m Farmer Carry@Heavy

Metcon (AMRAP - Reps)
In every 30sec x 10mins:
4-6 T2B

Pause Back Squat (3s)
1x10x60%
1x8x65%
1x6x70%

AMRAP 40 seconds ON / 20 seconds OFF, 40 min of:
- Medball sit-ups 9/6 kgs.
- HSPU.
- DU.
- Deadlift hold @ 60/40 kgs.
- Running indoor.
- Pull-ups.
- Wall ball 12/9/6kgs.
- Toes to bar.
- Kb clean & Jerk 24/16 kgs.
- Front rack walking lunges 60/40 kgs.

36min AMRAP
For each set:
-60sec ON
-30sec OFF

1st set)
-ROW 10/7 kcal
-10 box jump

2nd set)
-8 shuttle run (10m each)
-12 russian twist

FOR TIME

• 1km Run
• 100 Double unders
• 100 Wallball cleans
• 100 Double unders
• 1km Run

TIMES TO BEAT
Beginner athlete: 33min 6sec
Average athlete: 27min 35sec
Advanced athlete: 22min 4sec
Elite athlete: 16min 33sec
Regional athlete: 14min 21sec

FOR TIME

Use at 40kg bar for the thrusters

• Run 400m
• 21 Thrusters
• 21 Pullups
• Run 400m
• 15 Thrusters
• 15 Pullups
• Run 400m
• 9 Thrusters
• 9 Pullups
• Run 400m

AMRAP 6 Stations x 3 exercises:
(5 min per station & 90 seconds each exercise & 2 min rest between stations).
1st Station:
- Cal row.
- Medball sit-ups 9/6 kgs.
- Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
2 min rest.
2nd station:
- Rope climb.
- Wall climb.
- V-ups.
2 min rest.
3rd station.
- Wall ball shots 12/9/6 kgs.
- Medball back circles 12/9/6 kgs.
- Medball Russian twists.
2 min rest.
4th station:
- Toes to bar.
- HSPU.
- Bar skin the cat.
2 min rest.
5th station:
- Box jumps 24"/20".
- 1 hand Kb Clean & Press 24/16 kgs.
- Hollow rocks.
2 min rest.
6th station:
- Pistols.
- Farmer walk 2×32/2×24 kgs.
- GHD Back extensions.

Back squat movement of 5 reps, 3 reps, 1 rep at increasing percentages of 1RM

AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent