A) Strength: Back Squat: 3 sets of 5 @ 90% +5# of 5RM or 5RM

B) Metcon: For time:

25 burpee buy in

15 – 12 – 9

Power snatch (115/80)

Pull ups

25 burpee buy out

16min cap

A) Strength: Press; 3 sets of 5 @ 90%+2.5 to 5# of 5rm, or 5rm

B) Metcon: 10 alternating kb hang clean and press (jerk is ok) (53/35), 10 alternating kb lunge (goblet position), 30 double unders

5RFT, or 14min cap

A) Strength: Deadlift; Build to a heavy single. (15min)

B) Metcon:

18 min E2MOM

Even: DL

Odd: Toes to bar

Scheme: min 0-5 = 7 reps

min 6-11 = 5 reps

min 12-17 = 3 reps

A) Teams of 3, 1 works at a time

Accumulate:

2000m row

200 burpees

100 S2O (135/95)

50yd buddy carry ea teammate (non-working teammate hold a squat)

A) Deadlift: Build to a heavy single, then 1 set of 5 @ 80%

B) Metcon:

3 power snatch, 5 OHS, 10 toes to bar

12min AMRAP (115/95)

Score: DL single, rounds + reps

A) Gymnastics: 3 sets: Strict pull up ladder (do one pull up, drop, do two pull ups drop, do three pull ups, drop etc until you can’t get the required amount of reps, then rest 2 minutes and go again.

A) Strength: Press; 3 sets of 5 @ 90% of 5rm, or 5rm

B) Metcon:

10 alt kb snatch, 15 swings (American), 25yd bear crawl (straight arms and legs)

5RFT (53/35) 16min cap

Score: 5RM, Time or reps at cap

A) Oly: Power clean; 5 sets of 3 @ 80%, or 3RM reset (not rest) between reps, no touch and go

B)

6 HPC

10 Front rack lunges (total)

12 pull ups

12min AMRAP RX+ (145/105), RX (120 / 85)

A) Strength: Back Squat: 3 sets of 5 @ 90% of 5RM, if no 5rm, find a 5RM

B) Metcon: JT:

21-15-9

HSPU

Ring Dips

Pushups

20min cap

Score: 5RM, time

In teams of 2, 1 working, 1 resting - 4 minutes at each station, 1 minute rest between stations.

60m beanbag shuttle sprint

Rope climbs

10 med ball push-ups

15 swings (53/35)

Plate pushes (45/25)