Push Press
Take 15-20 minutes to establish a challenging 1 rep Push Press

Metcon
”Diane”
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Scale HSPU to Dumbbell Push Press (50/35)

Metcon
3 rounds for time
500m Row
50 Double Unders
50 Sit Ups

Metcon
Partner WOD
3 rounds for time
600m Ski
30 Burpees

Strength
Snatch Deadlift + Snatch (Power or Squat) + Hang Snatch (Power or Squat) + Optional OHS
Take 15 minutes to establish a challenging Snatch Complex

Metcon
Amrap for 15 minutes
5 Power Cleans (135/95, Rx+185/125)
10 Hand Release Push Ups
15 Box Jumps (24”/20”)

Metcon
Amrap for 15 minutes
18/15 Cal Row
12 Unbroken Wallball Shots (20/14)
6 Chest to Bar Pull Ups (Rx+ 3 BMU)

Metcon
”Annie”
50-40-30-20-10
Double Unders
Sit Ups

Weight Lifting
Take 15 minutes to establish a heavy complex
1 Deadlift
1 Clean (Power or Squat)
1 Hang Clean (Power or Squat)
1 Jerk (Push or Split)

Metcon
10 rounds for time
25 Double Unders
10 Alt. DB Snatch (50/35)
5 TTB

Metcon
6 rounds for total time
8 x 30ft Shuttle Sprints
8 Burpee Box Jump Overs
Rest 1 minute between rounds
 
15 minute time cap

Metcon
For time
50 MB Step Ups (24"/20", #20/14)
50 Wallball Shots
50/45 Cal Row
 
* MB is held at either Shoulder for the Step Ups
 
15 minute time cap

Deadlift
8 sets of 5 Deadlifts
Increase weight every 2 sets.
 
Work on building confidence with cycling Deadlift reps. Stay light or go heavy!

Metcon
Amrap for 16 minutes
12 Cal Row
10 Hand Release Push Ups
8 Hang Power Cleans (135/95)
6 Push Jerks (Rx+ 6 HSPU)
4 Chest to Bar Pull Ups

Back Squat
Take 15-20 minutes to establish a New 1 rep Max.

Metcon
For time
50 Wallball Shots (20/14)
40/35 Cal Row
30 Power Cleans (135/95) (Rx+ Power Snatch 135/85)
20 Burpees over the Bar
10 Wall Walks

Metcon
Amrap for 12 minutes
15/12 Bike Cals
30 Double Unders
15 Russian Kettlebell Swings (55/35)

Metcon
For time
400m Row
30 Knees to Elbows
400m Ski
30 Toes to Bar
400m Row
30 V Ups

Power Clean
Take 15 minutes to establish a New 1 rep Max

Power Snatch
Take 15 minutes to establish a New 1 rep Max For total time

Metcon
2 rounds of
12 Thrusters (95/65)
12 C2B Pull Ups
Rest 1 minute after the 2 rds
 
Then
3 rounds of
8 Thrusters
8 C2B Pull Ups
Rest 1 minute after the 3 rds
 
Then
4 rounds of
4 Thrusters
4 C2B Pull Ups