Dealift
Take 15 minutes to establish a challenging 2 rep Deadlift. Treat these as single lifts.

Metcon (Time)
For total time
800m Run
50 Double Unders
25 Toes to Bar
15 Hang Clusters (95/65,Rx+135/85)

Rest 3 minutes

800m Run
50 Double Unders
25 Toes to Bar
15 Hang Clusters

20 minute Time Cap

Metcon (Time)
Partner WOD

For total time
"You Go, I Go"
20 rounds of (35/25, Rx+50/35)
1 Devil Press
2 DB Step Overs
3 DB Thrusters

Then right into
800m Run together
1600m Ski - Rotate every 400m's
800m Run together

Clean
Take 15 minutes to find a challenging set of 3 Squat Cleans. Treat these as single reps.

Snatch
Take 15 minutes to find a challenging set of 3 Squat Snatches. Treat these as single reps.

Deadlift
Take 15 minutes to find a challenging set of 2 Deadlift reps. Treat these as single reps.

Metcon (Time)
For time
35 Bike Cals
55 Hang Power Snatch (75/55)
35 Bike Cals
55 Pull Ups
400m Run

18 minute Cap
* Must start run by 16 minutes

Rope Climb
Take 10 -12 minutes to practice Rope climbs

Metcon (Time)
5 rounds for time
10 DB Reverse Lunges (35/25)
10 Push Up + Renegade Row
10 Ski Cals
10 L-Sit Heel Over DB

Bench Press
Optional Strength
5 sets of 3 Bench Press reps
Build

Power Clean + 2 Split Jerks
Take 15-20 minutes to complete 6 sets of 1 Power Clean + 2 Split Jerks .
Build as go as long as your foot work is solid.

Metcon (AMRAP - Rounds and Reps)
Amrap for 17 minutes
10 Power Cleans (135/95)
10 Push Jerks
400m Run

400m = 4 reps

Back Squat
Take 15 minutes to complete 3 set of 8 Back Squats at 65% of your 1 rep.
Use the same weight as last week and focus on depth.

Metcon (Time)
For time
50 Air Squats
50 Sit Ups
75 Double

40 Air Squats
40 Sit Ups
75 Double Unders

30 Air Squats
30 Sit Ups
75 Double Unders

20 Air Squats
20 Sit Ups
75 Double Unders

10 Air Squats
10 Sit Ups
75 Double Unders

Deadlift
Take 15-20 minutes to complete 7 sets of 2 Deadlifts. Increase weight from last week. Treat these as single lifts.

Metcon (Time)
5 rounds for time
10 DB Burpee Deadlifts (35/25)
10 DB Hang Snatch
10 DB Front Squats
10 Bike Cals

1a: Clean
Take 15-20 minutes to complete 6 sets of 3 Squat Cleans. 70% of your 1 rep.
Treat these as single reps.

Same weight across

1b: Snatch
Take 15-20 minutes to complete 6 sets of 3 Squat Snatch. 70% of your 1 rep.
Treat these as single reps.

Same weight across

1c: Split Jerk
Take 15-20 minutes to complete 6 sets of 2 Split Jerk reps. 70% of your 1 rep.

Same weight across

Metcon (AMRAP - Rounds and Reps)
Amrap for 16 minutes
200m Run
3 Squat Snatch (95/65, Rx+135/85)
6 Overhead Squats
9 Pull Ups

200m Run = 2 reps

A: Toes-To-Bar
Take 10 minutes to practice Toes To Bar

B: Metcon (Time)
For time
6 Burpee Box Jump Overs (20/20)
3 Sled Pushes
9 Burpee Box Jump Overs
3 Sled Pushes
12 Burpee Box Jump Overs
3 Sled Pushes
15 Burpee Box Jump Overs
3 Sled Pushes
18 Burpee Box Jump Overs
3 Sled Pushes

45 Hand Release Push Ups
45 Cal Row

Side to Side of the turf = 1 Sled Push.
Choose your own sled weight