Back Squat
6 sets of 5 Back Squats
Increase weight every 2 sets

Metcon
2 rounds for time
200m Run
14 Wallball Shots
200m Run
28 Walking Lunges
200m Run
28 Push Ups
200m
28 Pull Ups
200m
14 Burpee Pull Ups
 
*20 minute Cap

Strength
Deadlift
6 sets of 5 Deadlift reps
Increase weight every 2 sets

Metcon
Amrap for 17 minutes
6 Shuttle Runs
9 Burpees over the Bar (laterally)
6 Hang Power Snatch (95/65, Rx+1115/80)
Rest 1 minute between rounds

Metcon
Amrap for 20 minutes
300m Row
200m Run (Inside 6 Down/Back Runs)
100m Farmer Carry (Inside 3 Down/Backs Walks)
75 Single Unders. (yes no Double Unders)
50 Sit Ups
 
* every 100m = 1 rep

5 minute Core
Perform each movement for
45 seconds with a 15 second rest.
- Muay Thai Knees
- Vup + Pulse
- Bird Dogs
- Sprinter + S. Leg Vup
- Side to Side Plank Walks

Extra Cardio work
For time
20 Burpee Box Jump Overs
400m Ski

Strength
Back Squat
Take 20 minutes to complete 5 sets of 3 Back Squat reps.
Add 10-20 from last weeks weight.
Same weight across all sets

Metcon
4 rounds for time
400m Row
3 rounds of
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks
 
*100m = 1 rep
** 18minute Cap

Metcon
Emom for 8 minutes
Minute 1: Max Wallball Shots (20/14, Rx+30/20)
Minute 2: Rest

Cardio
For total reps per round
3 rounds of
2 minutes of Biking for Cals
2 minutes of Rowing for Cals
2 minutes of Skiing for Cals
2 minutes of Sit Ups
Rest for 2 minutes

Partner WOD
For time
100 Empty Bar Thrusters
100 Pull Ups
800m Run
100 KBS (55/35)
100 Wallball Shots

Strength
Overhead Squat
Take 15 minutes to establish a challenging Overhead Squat

Metcon
Amrap for 12 minutes
10 Bike Cals
5 Deadlifts (225/155)
5 Strict Hspu (Scale to 7 DB Push Press)

Bike Conditioning
Emom for 8 minutes
20 seconds of Max Bike Cals
40 seconds of Rest
 
Score total Bike Cals

Metcon
Emom for 25 minutes
Minute 1: 12 Burpees
Minute 2: 16KB GobletSquats (35/25)
Minute 3: 12 V Ups
Minute 4: 16KB Reverse Lunges (35/25)
Minute 5: 6 Devil Press (35/25)

Strength
Emom 3 Touch & Go Power Cleans for 8 minutes (8 sets)
Build as often as you'd like

Metcon
3 rounds for time
400m Run
15 TTB
20 Box Jump Overs
25 Push Ups
 
*20 Minute Cap

Metcon
For time
30 DB Clean & Jerks (50/35)
40 DB Front Squats
50 Cal Row
60 Sit Ups

Strength
Complete 5 supersets of
5 Bench Press reps
5 DB Bulgarian Split Squats per leg
 
Choose your own weight.