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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Strength
Snatch (5x5@75% )
Complete a set every 2:00

Metcon 
For Time:
100ft DB Lunge Walk (50s/35s)
21 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
15 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
9 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)

Strength
Snatch (5x3@75% )
Complete a set every 1:45

Metcon 
3 Rounds for Time
800m/700 Row
30 Med Ball Slams (50/35)

Strength:
Snatch (5x5@70% )
Complet a set every 2 mins

Metcon:
2k Row (Time)
Max Effort 2k Row

Strength
Shoulder Press (1RM)

Metcon (Time)
"Jacob Morris " 
50 Wall Balls (20/14) 
40/30 Cal. Ski 
30 DB Snatch (50/35) 
20 Box Jump Overs (24/20)
15 Bar Muscle Ups

Strength
Deadlift (1RM)

Metcon 
For Time:
800m Run
400m Sand Bag Carry (150/100)
800m Run

Strength
Bench Press (1RM)

Metcon 
For Time:
1000m Row
50 Burpee Over Rower
1000m Row

Strength
Front Squat (1RM Max)

Metcon
4 Rounds for reps
5 min Amrap
30 Wall Balls (20/14)
25/20 Cal. Row
20 GHD's
Max Single Arm DB Shoulder to Overhead (70/50) *
- rest 3 mins -
* Alternate every 5 reps *

Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)

Metcon 
3 Rounds for Time
500m Run
30 KB Swings (1.5/1)
30 GHD's

Strength
Hang Power Snatch (1 Rep Max)
12 Mins

Metcon (3 Rounds for time)
Teams of 2
@ 8:00
100/80Cal. Row
30 Syncro Bar Facing Burpees
@ 16:00
100/80 Cal. Ski
30 Syncro BFB
@24:00
100/80Cal. Assault Bike
30 Syncro BFB

* 7 min Time Cap each workout, Split calories up as needed*

Strength
Squat Clean (1 Rep Max)
12 mins

Metcon (2 Rounds for reps)
5 min Amrap
Max Cal. Assault Bike
- into -
10 min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats