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
Front Squat (3x10 @70%)
Every 2:30

Metcon
For Time:
50-35-20
Wall Balls (20/14)
10-8-6
Bar Muscle Up

Strength
Bench Press (5x1 @85%)
Every 1:45

Metcon 
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski

* 20 min Time Cap *

Strength
Deadlift (5x1 @85%)
Every 1:15

Metcon 
For Time
"Amanda"
9-7-5
Muscle Up
Squat Snatch (135/95)
Then,
Work to Heavy Squat Snatch with remaining time

Time Cap: 15 minutes

Strength
Shoulder Press (5x1 @85%)
Every 1:15

Metcon
4 Rounds for Time
30/24 Cal. Row
20 Push Press (95/65)

Strength
Front Squat (5x1 @85%)
Every 1:15

Metcon 
2 Rounds for time
24-21-18
Overhead Squats (95/65)
Toes-to-Bars

- rest 3 mins -

24-21-18
Burpee Over Bar
GHD's

- 8 min Time Cap per set -

Strength
Bench Press (5x3 @80%)
Every 1:45

Metcon
For Time:
30/20 Cal. Bike erg
50 Pull Ups
30/20 Cal. Bike erg
35 Pull Ups
30/20 Cal. Bike erg
20  Pull Ups
30/20 Cal. Bike erg

Strength
Deadlift (5x3 @80%)
Every 1:45

Metcon 
6 Rounds for time
Teams of 2 (6 rds each)
15/12 Cal.  Assault Bike
30 Yard Sled Push (4x45/3x45)

Strength
Shoulder Press (5x3 @80%)
Every 1:45

Metcon
12 min Amrap
60 Double-Unders
15 Toes-to-Bars
15 Dumbbell Squats (50s/35s)

Strength
Front Squat (5x3 @80%)
Every 1:45

Metcon
For Time:
250m Row
15 Clean and Jerks (135/95)
250m Row
12 Clean and Jerks
250m  Row
9 Clean and Jerks
250m Row

Strength
Bench Press (5x5 @77.5%)
Every 2 mins

Metcon
4 rounds for Reps
2 mins Max Cal. Bike
2 mins Max KB Swings (1.5/1)
- rest 1 min -