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Lower Strength (28:00) Thruster: (14:00) *Taking your 5RM, perform: 3@ 85% of that 5RM — 3 @ 90% of that 5RM — Max Reps *Up to 5 @ 95% of that 5RM *Rest as needed, warming up and building — Straight Into… Front Squat (from rack) (14:00) Build to 3 @ 90% METCON: (12:30) Every […]

Strength (27:00 Clock) 15:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 3 @ 80% — 3 @85% — 3 @ 87.5% Straight into… Superset: 12:00 3×8 Narrow Grip Barbell Bench 3×8 Strict Chin Ups (weighted if necessary) METCON (14:00) AMRAP 14: 24/20 Cal Bike 12 Snatch (RX: 115/75) 10 Bar Muscle

Push Press & Back Squat: (29:00) *Taking your 1RM Push Press, perform: (14:00) 6 @ 82.5% of that 1RM — 4 @ 87.5% of that 1RM — Max Reps @ 92.5% of that 1RM Straight Into… Back Squat (from rack) (15:00) Build to 5 @ 85% — METCON: (15:00) 20 Thrusters (RX: 95/65) 500/425 M

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in Run 1200 M Then… Straight Into… 3 Rounds: 40/32 Cal Bike 18 Toes to Bar Then… Finish with… Run 800 M

Posterior Chain Strength (27:00 Clock) 15:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 3 @ 80% — 3 @85% — 3 @ 87.5% Straight into… (12:00) 3×4 Deadlift (RIR 2-3) (Building to a tough last set) METCON: (12:30) Every 2:30 for 12:30 (5 Sets) 7 Power Cleans (RX: Touch and Go,

Upper Strength (16:00 Clock) 6, 8 , 12, 12 Weighted Ring Dips OR Weighted Bar Dips OR 4×8-12 Push Ups 6 , 8 , 12, 12 Pull Ups METCON: (20:00) Every 4:00 for 20:00 (5 Sets): 400 M Run OR 32/26 Cal Assault Bike 10 Strict HSPU OR DB Strict Press (ADV: 12) 10 Chest

Lower Strength (28:00) Thruster: (14:00) *Taking your 5RM, perform: 10 @ 82.5% of that 5RM — 8 @ 87.5% of that 5RM — Max Reps *Up to 12 @ 92.5% of that 5RM *Rest as needed, warming up and building — Straight Into… Front Squat (from rack) (14:00) Build to 5 @ 85% — (If

Clean (20:00) Clean (POWER OR SQUAT) (12:00) Warm up and build to: 3×5 @ 65% Then, 3×5 Clean Pulls @ 90% of snatch 1rm METCON (20:00) For Time: 3 – 6 – 9 – 6 – 3 Double Dumbbell Devil’s Press (RX: 35/25) Box Jump Over (RX: 24/20) Ring Muscle Ups Optional Work: 10-8-6-4-2 (For

Push Press & Back Squat: (24:00) Double Dumbbell Push Press (12:00) 3×6 @ As heavy as possible — build or stay same, athlete choice Straight Into… Back Squat (12:00) 3×6 @ 60% of 1RM AMRAP 12: 200 M Run OR 15/12 Cal Row OR 15/12 Cal Bike (Athlete Choice) 16 Lunge (weighted if needed) (Adv:

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 3 Rounds: Row 1000/850 M 20 Push Ups Bike 40/32 Cals 20 Box Step Overs (RX: Knee height)