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
3 position clean (Heavy Single)
1 clean from the floor+1 clean from the hang+1 clean from the high hang
12 mins.....Squat!!

Metcon
3 Rounds for Time
500m Row
21 HSPU
9 Bar Muscle Ups

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

Metcon 
5 min Amrap
Max Distance Sled Push (45/25)

- Rest 5 Minutes-

Metcon 
5 min Amrap
Max Cal. Standing Bike Erg

Strength
3 position Squat Snatch (Heavy Single)
Full+Hang+High Hang
12 mins

Metcon 
5 Rounds for Time
500m Row
25 GHD's

* 18 min Time Cap *

Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)

Metcon 
For Time:
50 Wall Balls (20/14)
25 Burpee Pull Ups
50 Wall Balls (20/14)

*15 min Time Cap *

Strength
Bench Press (Heavy Single)
12 mins to establish a 1 rep max

Metcon 
For Time (with a Partner)
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike

Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight

Metcon 
6 Rounds for Time
1000m Bike Erg
50 yard Sand Bag Carry (150/100)

Strength
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep.

Metcon 
15 min Amrap
15/12 Cal. Ski
15 Front Squats (95/65)
15 HSPU

Strength
Bench Press (Heavy Double)
12 mins to establish a 2 rep max

Metcon 
For Time (with a Partner)
150 Wall Balls (20/14)
* Partner Holds Dumbbells (70s/50s)*
100 Box Jump Overs (24/20)
*Farmer carry hold on the dumbbells *

Strength
5x10 Back Rack Lunges
Every 2 mins at a moderate weight

Metcon
For Time:
50/40 Cal. Assault Bike
6 rds of "Cindy"
35/25 Cal. Assault Bike
5 rds of "Cindy"
20/15 Cal. Assault Bike
4 rds of "Cindy"

25 min Time Cap

"Cindy"
1rd
5 pull ups
10 Push Ups
15 Air Squats

Strength
Squat Clean and Jerk (Heavy Double)
12 mins to work up to a heavy 2 rep.

Metcon 
10 min Amrap
200m Run
10 Bar Facing Burpees