TUESDAY

STRENGTH
Every 90 sec x 6
2 Clean and Jerk, climbing

METCON
7 min AMRAP
3 Rounds
10 Clean and Jerk 70/50
10 Burpees Over the Bar
Amrap Squat Clean 90/70

—

WEDNESDAY

STRENGTH
Deadlift
3 x 3.3.3

METCON
20 minute AMRAP
100/70 Calorie Bike/Row
(w/ partner Deadlift hold)
50 Deadlifts (80/55)
(w/ partner Handstand Hold)
35 Kipping Handstand Push Ups
(w/ partner Active Bar Hang hold)

—

THURSDAY

STRENGTH
Unlock your Skill: Bar/Ring Muscle Up

METCON
6 min Amrap
5 T2B
7 Box Jump Over
9 American Swing 24-16 kg

6 min Amrap
Wall Walks Ladder of 1
UB Double Under ladder of 10

6 min Amrap
5 T2B
7 Box Jump Over
9 American Swing 24-16 kg
*rest 90 sec between Amrap

—

FRIDAY

STRENGTH
Every 2 min x 6
1 Power Santch + 1 Hang Power Santch + 2 Overhead Squat

METCON
3RFT
20 C2B
10 Power Snatch 50/35
20 V-Ups
10 Overhead Squat 50/35

—

SATURDAY

STRENGTH
Every 3 min x 4
6 Close Grip Bench Press
12-15 Banded Pull Apart
30 sec Hollow Rock

METCON
In 17 min
Run/
Row 500 mt
Amrap
10 Hands Off Push Ups
10 Box Jump Step Down
10 Toes to Bar

---

GPP

TUESDAY

STRENGTH
Every 2 min x 5
Amrap Strict Pull Ups
10 Alternating Vups
+
1 set every 90 sec x 4
Max Bent Over Plate Row

METCON
18 min Emom, focus on quality
Min 1: Erg for mt
Min 2: 18 American Swing
Min 3: 12 Loaded Beast Push Ups

—

WEDNESDAY

STRENGTH
15 min EMOM
Min 1: 12 Dual Romanian Deadlift, 30×1
Min 2: 12 Goblet Narrow Squat
Min 3: Rest

6 min Emom
30-40 sec Hollow Hold
30-40 sec Plank on Hands

METCON
For Time T-2
100/80 cal
50 Burpees Box Jump Step Down
100/80 cal
*cap time 17

—

THURSDAY

STRENGTH
4 Rounds
1 Exercice every 90 sec
A: 10-8 Dual Seated Kettlebell Press
B: 35-45 sec Wall Sit
C: 15 Overhead Plate Sit Up

METCON
18 min Amrap
24 Air Squat
24 Hands Off Push Ups
48 Double Unders
24 Sit Up
24 Reverse Lunges

—

FRIDAY

STRENGTH
12 min EMOM
Min 1: 10-12 Lateral Raise
Min 2: 10-12 Upright Row
Min 3: Rest

12 min EMOM
Min 1: 10-12 Cossack Squat
Min 2: 15-20 Banded Hamstring Curl
Min 3: Rest

METCON
12 min For Quality
15 Burpees no Jump
12 Slam Ball
9 Broad Jump Back Pedal