5 rounds for time
3-cleans
6-front squats
9-pull-ups/body rows
10 minute cap to finish the workout

AMRAP (As Many Rounds As Possible)
in 20′ of
10 Chest 2 Bar Pull Ups
20 Back squats 42,5/31kg
30 Double Unders

Start up
stretch/roll (5)
warm up w/coach

gym goat(6)
back squat(15)
pull chart for loads

Fit camp
5rds
10 burpees
15 cal airdyne
20 oh walking lunge

Metcon
Amrap 10
5 burpees to a plate 35/25
5 oh walking lunge 35/25

Metcon-comp
Amrap 10
5 burpees to two
5 thrusters 135/95

Finisher
100 bicycles
couch stretch 1 min per
ham stretch 1 min per

Start up
coaches choice(10)

Power(choose one or two)16
Front squat 5x2
Bench press 5x3
Deadlift 5x1

Metcon(15)
5rds
30 double unders/90 singles
20 air squat
10 cal row or airdyne

Metcon-comp(14)
5rds
2 rope climbs
10 ghdsu
200m run

Finisher
30 leg ext to hip raise
15 cuff iso per
15 t raise
stretch

A.
Five sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B.
For time:
Run 600 Meters
30 Barbell Thrusters
Run 600 Meters

3 Rounds for quality:

1 Rope Climbs
6-8 Rollouts
6/6 Saxon Side Bends (plate)
10 V-ups + Knee hugs (10x(1+1))

Start up(10)
stretch w/coach
pvc warm up

drop snatch-3x1(7)
high hang snatch-3x2(7)
sq sn 5x1(13)

Metcon
5rft
10 db snatch 45/35
10 box jump overs 24/20

Metcon-comp
5rft
6 snatch 135/95
8 box jumps 30/24
250m row
1 legless rope climb

Finisher
60 rtw
1 min hamstring stretch per
1 min chest opener
2 min lax shoulder smash

AFAP (As Fast As Possible)
1000m Run
-Then 3 rft of
12 Handstand Push Ups
15 Overhead Squats 40/30kg

AFAP (As Fast As Possible)
100 Shoulder to Overhead 60/42,5kg
*Every time the bar is lower then the shoulders perform 30 Air Squats

12 min EMOM, 1 deadlift -30kg of your 1RM, or 70% if your 1RM is under 100kg