Warm-up: Tabata 4 Rds :30 sec hollow rocks 4 Rds :30 sec superman Weightlifting: Clean and Press Complex (5×1 Power Clean + 4 Press) 5×1 Power Clean + 4 Press 60%+ *Use press max WOD: AMRAP 10 Minutes 5 Power Cleans 135/205 10 T2B Intermediate – 105/165 Beginner – 65/95

Weightlifting: Back Squat (3 x 6) 3 x E2MOM Back Squat 3×6 @75% WOD: 5 Rounds for Time – CAP 15 Minutes 12 Front Squat 95/135 12 S2OH 12 OHS 12 Bar Facing Burpees

Weightlifting: Front Squat (3 x 10) 3 x E2MOM 3×10 @ 5-10# heavier than last week (62.5%) WOD: 18 Minutes EMOM Minute 1: 10 KBS 53/70 Minute 2: 10 Dips Minute 3: T2B

WOD 1: E5MOM x 4 400M run, 15 Burpee over bar, 10 deadlift 155/225 RX+: DL 205/275 Goal: 1 min rest The goal here is to push hard for 4 minutes and rest for 1 minute. WOD 2:  CAP 20 Minutes 5 P Cleans 125/175 10 HSPU 15 WB 14/20 7 P Cleans 14 HSPU…

Warm-up: Metcon (3 Rounds for time) 3 x 500M Row rest :60 sec between each row Weightlifting: Deadlift (9, 7, 5, 3) Start at 50% and add weight each round WOD: AMRAP in 7 minutes 5 DL 155/225 10 Bar Facing Burpees RX+ 185/275

Weightlifting: Power Snatch (5 x 1 Power Snatch + 2 Snatch Balance) 5×1 Power Snatch + 2 Snatch Balance 60%+ *For a scaled option please substitute snatch balance with overhead squat WOD: 4 Rounds for Time -CAP 15 minutes 400M Run 10 DB Hang Power Clean and Jerk 35/50 10 Front Lunges RX+ 10 Pistols…

Warm-up: 5 Minute EMOM 5-10 Hand Stand Push Ups *if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives *Max 12 reps each minute Weightlifting: Back Squat (3 x 5) E2MOM Back Squat 3 x 5 @ 75% Dips 3 x 5-7 dips *dips are added skill work to this portion. The…

Weightlifting Front Squat (3 x 10) 3×10 @ 60% of 1RM Metcon 5k Row (Time) Max Effort 5k Row

This week we start our “Double Metcon Thursday” series for this cycle. The goal is to build endurance week over week. This may be one of the more challenging days of the week. Scale as needed. Metcon 1: 16 Min EMOM 1- Assault Bike10/12 or Row 12/15 Cal 2- 20 KB Swing 35/53 3 –…