Strength (load) 

Front squat clusters:

4 sets of 3-3-2.

:30s rest between sets. 3:00 min rest between rounds.

As heavy as form allows.

Metcon (quality)

EMOM for 12 minutes of: 

3 Hang snatches + 3 OHS. *Use moderate weight.  

Strength (load) 

Build up to a heavy set of 5 push press’ in 12 minutes. 

Then 4 sets of 5 @ -10-5kg. Rest 2:00 min between sets. 

Metcon (time)

4 Rounds for time:

10 Dual DB Swings 22,5/15kg

50 Double-unders

10 Front squats 70/50kg

50 Double-unders

Timecap: 15 minutes

Metcon (quality)

EMOM for 40 minutes of:

1) 75 Double-unders 

2) 20/15 Calories row erg

3) 20/15 Calories bike erg

4) Rest

Metcon (quality)

20 minutes for quality & minimum rest:

15 Box jumps 24/20”

12 CTB pull-ups

9 Deadlifts 125/85kg

*Goal is to go unbroken on each set so rest as needed. Aim for 4-6 Rounds. 

Metcon (reps) 

5 Rounds, AMRAP each round:

AMRAP in 3 minutes of: 

5 Power cleans 60/40kg

10 Push-ups

15 Air squats

1:00 min rest between rounds

Recovery workout

Strength (load) 

Front squat clusters:

4 sets of 1-1-1-1-1. :20s rest between sets. 3:00 min rest between rounds.

As heavy as form allows. 

Metcon (time) 

With partner, 4 rounds (each) for time: 

1000/800m row

Timecap: 30 minutes. 

Strength (load) 

Shoulder press, 5 sets of 5. Climbing weight. Lift every 2:30.

Finisher: 

3 rounds of: 

20 Hammercurls, alt. arms

20 Shoulder press, alt. arms. 

Rest 1:30 min between sets. 

Metcon (quality) 

20 minutes for quality & minimum rest: 

1000m bike erg

12 Front squats 70/50kg

21 Box step-ups 24”

*Goal is to go unbroken on each set. 

Metcon (reps) 

With partner AMRAP in 15 minutes of: 

10-20-30-40…

KBS – moderate weight

Target burpees

*600/500m bike erg (each) between rounds. Split the reps anyhow. 

Strength (load) 

5 Sets of

5 Deadlifts + 6 Seated box jumps. Rest 2:00 min between sets.  

*Choose a heavy weight & high box. 

Metcon (quality) 

25 minutes for quality & minimum rest: 

10 Bench press

10 Bent over rows

15 Deficit push-ups

15 Supine ring-rows

*Choose moderate weights for bench press & bent over rows. Goal is to go unbroken on each set so rest as needed.