MONDAY

STRENGTH
Every 3 min x 5
4-6 Weighted Pull Ups
8-12 Dumbbell Push Ups
10-15 V-Ups

METCON
4 Rounds for Time
14 Pull-ups
12 Dumbbell Hang Clean and Jerk, alt
8 Burpees to Target
40 Double Unders
*Cap Time 15 min

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TUESDAY

STRENGTH
Back Squat
4 x 3.2.1

METCON
10 min Amrap
6 D-Ball Over the Shoulder 50-40 kg
9 T2B
15 Air Squat

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WEDNESDAY

STRENGTH
16 minute Emom For Quality
Min 1: 2-6 UB Bar Muscle Up
Min 2: 3-6 Wall Walks
Min 3-4: Rest

METCON
4 K Row
Atleta 1 Row
Atleta 2 Dual Kb Front Rack Hold o D-Ball Hag
*cap time 25 min

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THURSDAY

METCON
In 36 min, alternating exerceices every 90 sec
A. 22 Box Jump-step down 50-40 cm
B. 22 Kettlebell Swings 24-16 kg
C. 200m Run o 10 Shuttle Run
D. 200m Row
E. 22 Wallball (20/14)
F. 22 Burpees

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FRIDAY

STRENGTH
5 x 2 High Hang Snatch, any style
4 x 2 Hang Snatch, any style
5 x 1.1 Snatch, any style

METCON
For Time – T2, relay style
21-15-9
Power Snatch
Cal Bike

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SATURDAY

METCON
For Time – T2
160 Cals
120 Box Jump Overs 50/60 cm
80 Deadlifts 100/70 kg
*partition as needed, pairs choice
**example perform as a chipper or as 10 rounds of 16/12/8

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GPP

MONDAY

STRENGTH
15 min Emom
Min 1: 3-5 Weighted Pull Ups
Min 2: 10-12 Upright Row
Min 3: rest
+
50 Dumbbell Curl
50 Banded Curl

METCON
33-27-21-15-9
American Swing 24/16 kg
Burpees no Push Ups
*12 min cap time

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TUESDAY

STRENGTH
Trap Bar Deadlift 12-10-8-6 climb every set
30 sec Side Plank each
20 Plank Twist

METCON
Every 3 min x 4
21 Slam Ball
15 V-Ups o Sit Up
12 Hands Off Push Ups

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WEDNESDAY

STRENGTH
4 sets
8 Split Squat
6 Single Arm Dumbbell Row x side

METCON
Every 2 min, 90 sec On 30 sec Off x 5
6 D-Ball Over the Shoulder, max cals
12 Weighted Reverse Lunges, max xxxx

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THURSDAY

STRENGTH
12-10-8-8 Incline Dumbbell Bench Press, climbing
10-15 Banded Face Pull rotation after each set

METCON
14 min Amrap
50 Sprinter Mountain Climbers
25-20 cals
50 Push Press
25-20 cals

—

FRIDAY

STRENGTH
4 sets
8 Landmine Squat o Dual KB Rack, 30×1 tempo
12 Slow Dumbbell Hamstring

METCON
2 Rounds For Time – T2
60 Wall Ball o Med Ball Thruster
50-40 Cals
40 Plate G2O 20-15 kg
19 min cap time