For Load

Work As Heavy As Possible. The goal is to complete the recommended workout as heavily as possible (AHAP). Depending on the instructions for the workout, an athlete may either be allowed to pick up a single weight for the workout or may work up to a heavy weight during the workout.

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4 Rounds for Load and Time

21 Overhead Squats
400 meter Run

For Load

1 rep max Power Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift

With a Running Clock in 12 minutes

18-9-5 reps of:
Power Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)

In the remaining time, establish:
1 rep max Thruster

Every 2 Minutes in 10 minutes

1 Hang Squat Snatch
2 Overhead Squats

Work up to a max weight

Strength
Clean-and-Jerk (1RM C&J)
12 mins

Metcon 
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-ups (4.5'' deficit/3" deficit)
30 Front Squats (95/65 lb)

Time Cap: 20 minutes

Strength
Push Press (1RM Push Press)
12 mins

Metcon 
3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars

Time cap: 12 minutes

- Rest 5 Minutes-

3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars

Time cap: 12 minutes

Strength
Back Squat (1RM Back Squat)
12 mins

Metcon 
8min Amrap
8 Thrusters (115/85 lb)
50 Double-Unders

Strength
Deadlift (1RM Deadlift)
12 mins

Metcon 
For time:
100 alternating dumbbell snatches (50/35)
50 Cal. row
100 Bar-facing burpees

Time cap: 20 minutes

Strength
Snatch ([email protected]% )
Complete a set every 1:15

Metcon 
7 min Amrap
10 Toes-to-Bars
50 Double-Unders

- rest 3 mins -

7 min Amrap
10 Strict Handstand Push-Ups
50 Double-Unders

Strength
Snatch ([email protected]% )
Complete a set every 1:45

Metcon 
2 Rounds for Time
21/15 Cal. Ski
21 Burpee to Bar
15/12 Cal. Ski
15 Burpee to Bar
9/7 Cal. Ski
9 Burpee to Bar
- Rest 1:1 -