Friday
Strength
Snatch grip push press 6-6-6-6
High box jump 3-3-3-3
Metcon
For time
100 toes to bar
Complete 15 push-ups every time you break
Snatch grip push press 6-6-6-6
High box jump 3-3-3-3
For time
100 toes to bar
Complete 15 push-ups every time you break
Split Jerk 3-3-2-2-1-1
Deadlift 3-3-3
3 rounds for time
12 cal bike
9 Thrusters 60-40kg
6 bar muscle-ups
power clean 2-2-2-2-2
Box squat 8-8-8-8
1km row
21/15/9 reps
Thrusters 40-30kg
Pull-ups
1km Row
3x 1km row (rest 3min between rounds)
3 Rounds
15 deadlift (Heavy)
15 push press (heavy)
Run 400m
50 pull ups
run 400m
50 push ups
run 400m
50 situps
run 400m
50 air squats
A) Overhead squat 6-6-6-6
B) 10min emom
2 squat snatch
C) Snatch hight pulls 3×3 (110%)
For time
75 cal assault bike
75 GHD situps
Power Clean 10×2 (heavy) rest as needed
BTN strict press 3×8
30sec work / 30sec rest (for a total of 6 rounds)
Sled push
Assault bike
Toes to bar
Kettlebell push press 6-6-6-6
Kettlebell lunge (front rack) 12-12-12 (6 each leg)
5x 400m run
5x 200m run
Front squat (clean from ground) 6-6-6-6
Weighted chest to bar pull-up 4-4-4-4
Weighted ring dips 4-4-4-4
For time
1000m row
50 Thrusters 20-15kg
30 Pull-ups
Back squat 3-3-3-3-3
BTN press 6-6-6
5 rounds
60m sled push
3 power cleans 80-60kg
1min rest