STRENGTH Power Clean @ 77.5% of 90 3WU-3-3-3-3-3+ METCON 21-15-9 Clean and Jerk (135/85) Burpees

STRENGTH Deadlift @ 77.5% of 90 1RM 3WU-3-3-3-3-3+ Core Complex w/partner 10 Leg Raise 10 Hip Ups 20 Sit Ups METCON For Time 400m Run 4 Rounds: 10 WB + 10 KBS 400m Run  

STRENGTH Bench Press @ 77.5% of 90 3WU-3-3-3-3-3+ 12-9-6 Alt. DB Bench Press (AHAP) Ring Dips METCON 20 Alternating RFT w/partner 5 MU/C2B/Pull Ups 10 HRPU 20 Double Unders

STRENGTH Back Squat @ 77.5% 3WU-3-3-3-3-3+ METCON AMRAP 20 w/teams of 3 P1 = E80Lap P2 = OH Barbell Hold (95/65) P3 = Max Rep Box Jumps Score total box jumps only when barbell is overhead. Rotation from E80Lap to BB hold, BB hold to Box Jumps, Box Jumps to E80Lap.  

STRENGTH/SKILL Clean Complex: EMOM 12 Power Clean + Hang Squat Clean EMOM3 @ 60% EMOM3 @ 65% EMOM3 @ 70% EMOM3 @ 75% METCON: Open 14.1 AMRAP 10 30 Double Unders 15 Power Snatch (75/55)

STRENGTH Power Snatch @ 70% 2WU-5-5-5-5+ METCON AMRAP15 w/partner E80Lap with WallBall 10 WallBalls 10 KBS (AHAP) As many alternating rounds as possible. P2 can begin round as soon as P1 finishes 10 WallBall shots. 

STRENGTH Deadlift @ 70% 2WU-5-5-5-5+ METCON For Time 800m Tun 15 Box Jump + 10 T2B 400m Run 12 Box Jump + 8 T2B E80Lap 9 Box Jump + 6 T2B

STRENGTH Back Squat @ 70% 2WU-5-5-5-5+ METCON EMOM20 w/partner (95/65) Odd: P1 = 5 F. Squats + 5 Lat. Burpee P2 = E80Lap Even: P1 = E80Lap P2 = 5 F. Squats + 5 Lat. Burpee

STRENGTH

Bench Press @ 70%

• 2WU-5-5-5-5+

METCON

8 Alt. RFT w/partner

• 12 BB Complex
• 12 Pull Complex
• E80Lap

BB Complex:

• 6 Deadlift (135/85)
• 4 Power Clean
• 2 Power Snatch

Pull Complex:

• 6 Pull Ups
• 4 C2B
• 2 Muscle Ups

P2 begins round when P1 completes two muscle ups prior to run.

[…]

STRENGTH Power Snatch: 15min running clock EMOM5 – 3 @ 55% EMOM5 – 2 @ 65% EMOM5 – 1 @ 75% METCON 10 Alternating Rounds w/partner 15/10 Calorie Row 10 Thrusters (95/65)