Strength Work: (10:00) Alternate between movements: 3 Sets for Quality (rest as needed) 6-8 Tempo Dips (3 Sec down – 2 Sec Up) (Rings OR Bar Dips) 16 Pistols (weighted if needed) Then (14:00) 5, 6, 8 Bench Press (Barbell OR Dumbbell) *Attempt heavier than last week METCON (15:00) AMRAP 15: 20/16 cal row 16 […]

Superset: (20:00) A) Deadlift 6 – 8 – 10 B) Strict Press 6 – 8 – 10 *Build to a heavy set of 6, back off 10%-15% for a set of 8, back off 10% for a set of 10%-15% METCON: (20:00) 5 Rounds: 6 Power Clean (Athlete Choice On Weight) 15 V-Up 50 Double

Alternate Between Movements: (20:00) 4×6 Back Squat @ 72.5% OR Moderate Set of 6 3, 5, 6, 6 Strict Weighted Pull Up OR Chin Up METCON: (20:00) 15-12-9 Front Squat OR Overhead Squat (RX: 135/95) (ADV: 155/105) Bar Muscle Up *Run 400 M OR Bike 32/24 Cal OR Row 500/425 M to START EACH RD

Clean & Jerk & Squat Strength (25:00) C&J (15:00) C&J 3×3 at 81% of 1RM OR Build to a moderately heavy set of 3 Straight Into… (10:00) 3×3 Clean Pull @ 100% of 1rm METCON (20:00) 150 Double Unders 5 Wall Walks (ADV: 50′ Handstand Walk) 50/42 Cal Row 5 Wall Walks (ADV: 50′ Handstand

Snatch & Squat Strength (30:00) Snatch (15:00) Snatch 3×3 at 81% of 1RM OR Build to a moderately heavy set of 3 Straight Into… Front Squat OR Back Squat (15:00) Front Squat OR Back Squat 3×3 at 78% 1RM OR Build to a moderately heavy set of 3 METCON (15:00) 15 Front Squat OR Overhead

Aerobic Conditioning (40:00) For Time: 400 M Run 500/425 M Row 800 M Run 80/68 Cal Bike 800 M Run 500/425 M Row 400 M Run *Find a steady, conversational pace and hold it throughout the duration of the workout

Strength Work: (10:00) Alternate between movements: 3 Sets for Quality (rest as needed) 6-8 Tempo Dips (3 seconds down) (Rings OR Bar Dips) 12 Pistols (weighted if needed) Then (14:00) 5, 6, 8 Bench Press (Barbell OR Dumbbell) METCON (20:00) 3 ROUNDS: 25 Push Ups 50′ Double DB Walking Lunge (athlete choice on weight) 25

Superset: (20:00) A) Deadlift 5 – 7 – 9 B) Strict Press 5 – 7 – 9 *Build to a heavy set of 5, back off 10%-15% for a set of 7, back off 10% for a set of 9 METCON: (15:00) Every 3:00 x 5 5 Strict Deficit Handstand Push-ups (RX: 25 lb plate)

Alternate Between Movements: (20:00) 4×4 Back Squat @ 75% OR Moderate Set of 4 4, 6, 6, 8 Strict Weighted Pull Up OR Chin Up *For back squat, all same weight — for pull/chin ups, heavier for lower reps, decrease weight as reps increase METCON: (20:00) 5 Rounds: 40 Double Unders 20/16 Cal Bike 10

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