Deadlift
Take 10 minutes to find a challenging 5 rep Deadlift

Metcon (AMRAP - Rounds and Reps)
Amrap for 15 minutes
30 Air Squats
200m Run
10 Squat Snatches (95/65, Rx+115/75)
2 Rope Climbs

A: Metcon (AMRAP - Rounds and Reps)
Amrap for 7 minutes
30 Double Unders
15 Sit Ups
5 Burpees

Rest 2 minutes between A & B

B: 1-Mile Run (Time)
Max Effort 1-Mile Run

C: Metcon (AMRAP - Rounds and Reps)
Amrap for 12 minutes
5 D-Ball ground to over shoulder (70/40, Rx+100/70)
10 DB Push Press (35/25, Rx+50/35)
15 Box Jumps (24”/20)

3-Position Clean
High Hang, Hang, and Floor
Emom for 7 minutes
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (floor)

Metcon (AMRAP - Rounds and Reps)
Amrap for 14 minutes
18 Cal Row
18 Wallball shots (20/14; Rx+30/20)

A: 1000m Row (Time)

Rest 2 minutes between A & B

B: 500m Ski (Time)

C: Metcon (5 Rounds for reps)
Emom for 20 minutes
Min 1: 3 Man Makers (35/25)
Min 2: 15 KBS (55/35)
Min 3: 200m Run
Min 4: Rest

200= 2 reps

Scored by total reps

Partner Murph - Metcon (Time)
For time:
1 Mile Run – Together
20 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run – Together
*Partners rotate every round

PARTNER WOD

Metcon (Time)
For time
20 Turf Sprints
100 Hang Power Cleans (75/55)
20 Sled/Box Pushes (2 plates/1 plate)
100 Ski Cals
20 Turf Width Walking Lunges

Workout notes:

-Down & Back the length of the turf equals 1 Turf Sprint
-Split HPC every 10 reps
-Down & Back the width of the turf equals 1 Sled Push
-Split the Ski Cals every 10 reps
-Down & Back the width of the turf equals 1

3 Position Snatch
Emom for 8 minutes
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
(floor)

Encourage to establish a challenging set

Metcon (Time)
3 rounds for time
400m Run
15 Overhead Squats (95/65)
15 Pull Ups

A: Metcon (No Measure)
8-10 minutes of Rope Climb Practice

B: Metcon (No Measure)
8-10 minutes of Wall Climb Practice

C: Metcon (5 Rounds for Reps)
EMOM for 20 minutes
Min 1: 4 Devil Press (35/25)
Min 2: 8 Burpee Box Jump Overs
Min 3: 12/10 Bike Cals
Min 4: Rest

Total reps per round
M: 30 W: 27

Hang Clean + Clean + Front Squat
EMOM for 7 minutes
1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat
Build into heavy set

Metcon (Time)
For time
18-15-12-9
Cal Row
Thrusters (95/65)