Squat Clean and Jerk
Take 12 minutes to establish a challenging Squat Clean & Jerk (Push or Split)

The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1-minute
Repeat for a total of 5 cycles

A: Metcon (AMRAP - Rounds and Reps)
Amrap for 6 minutes
8 Bike Cals
8 1-Arm DB Snatch (35/25, Rx+50/35)
8 1-Arm DB Thrusters
Partners Alternate Exercises

Rest 2 minutes after Amrap

B: Metcon (Distance)
Amrap 200m Run for 8 minutes
Partners Alternate 200m Runs

Rest 2 minutes after Amrap

C: Metcon (AMRAP - Rounds and Reps)
Amrap for 6 minutes
8 Ski Cals
8 Box Jump Overs
8 Plate OH Walking Lunges (45/35)
Partners Alternate Exercises

Rest 2 minutes after Amrap

D: Metcon (Time)
800m MB Partner Run
Partners run together.
MB is held at shoulders. Partners switch holding the MB as often as needed.

Back Squat
Every 2 minutes 3 Back Squats for 10 minutes (5 sets). Build into a heavy set.

Metcon (AMRAP - Rounds and Reps)
Amrap for 12 minutes:
14 Hang Power Snatch (95/65)
14 Back Rack Alt. Reverse Lunges (95/65)
5 Bar Facing Burpees over the bar
Increase Burpees by 5 each round.
5, 10, 15, 20, 25…

Metcon (AMRAP - Rounds and Reps)
Amrap for 22 minutes
600m Run
50 HR Push Ups
40 Ball Slams (40/30)
30 DB Push Press (35/25)
20 Ring Rows
10 Man Makers (35/25)
100m = 1 rep

Metcon (No Measure)
3 rounds of
40 seconds On/ 20 seconds Off
-Hollow Rocks
-Plank Up/Downs
-Atl. V-Ups
Rest 1 minute between rounds

2 Snatches + 1 Overhead Squat
EMOM for 8 minutes
2 squat snatches + 1 overhead squat
Build over the sets

Metcon (Time)
For time
3 rounds of
10 Deadlifts (225/155)
15 Wallball shots
200m Run

Then immediately

2 rounds of
15 Hang Power Cleans (135/95)
20 Wallball
400m Run

Ghost (3 Rounds for Reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Metcon (No Measure)
4 sets of:
5-8 Bench Press reps
5-8 Strict Pull Ups
10 GHD Sit Ups

2 Squat Cleans + 1 Jerk
Emom for 8 minutes
2 Squat Cleans + 1 Jerk (Push or Split) Build as often as you’d like.

Metcon (Time)
3 rounds for time
400m Run
21 Air Squats
15 Push Press (95/65)
9 TTB

Metcon (Time)
Partner WOD - For time:
60 D-Ball Ground to Over Shoulder
50 Wallball Shots
40 Ring Rows
30 Synchronized Burpees
2000m Row
30 Synchronized Burpees
40 Ring Rows
50 Wallball Shots
60 D-Ball Ground to Over Shoulder

Back Squat
Every 2 minutes 3 Back Squat for 5 sets
Start light and build into a challenging set

Metcon (Time)
For Time:
100 Double Unders
30 Hang Power Cleans (135/95)
100 Double Unders
30 Push Jerks (135/95; Rx+ 40 HSPU)

Metcon (Calories)
8 rounds for max Bike Cals
20 seconds ON / 40 seconds OFF

Metcon (AMRAP - Rounds and Reps)
AMRAP for 20 Minutes:
50 Walking Lunges
40 V-Ups
30 Box Jump Overs
20 Devil Press
10 Man Makers