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
Deadlift (5x5 @77.5%)
Every 2 mins

Metcon
For Time
10 Thruster (115/75)
500m row
10 Thruster (115/75)
500m row
10 Thruster (115/75)
Rest 5:00
10 Muscle Up
500m row
10 Muscle Up
500m row
10 Muscle Up

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

Metcon
3 Rounds for Time (1:2)
8 Squat Clean (185/125)
6 Squat Clean (205/135)
4 Squat Clean (225/145)
2 Squat Clean (245/155)
*if possible do in 3 person groups
*other two people switch weights out while 1 person does entire ladder

Strength
Front Squat (5x5 @77.5%)
Every 2 mins

Metcon
3 rounds for time
15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike
- 5 min Time Cap -
- rest 3 mins after each round -

Strength
Bench Press (5x1 @82.5%)
Every 1:15

Metcon 
For Time (with a Partner)
2000m Row
50 Squat Cleans (205/135)

Strength
Deadlift (5x1 @82.5%)
Every 2 mins

Metcon
4 Rounds for Time
25 Push Press (75/55)
15 Bar Facing Burpee
25 GHD Sit Up

Strength
Shoulder Press (5x1 @82.5%)
Every 1:15

Metcon
20 min Amrap
30/20 Cal. Standing Bike
30 Push Ups

Strength
Front Squat (5x1 @82.5%)
Every 1:15

Metcon 
4 Rounds for time
63 Double-Under
21/18 Cal Ski
7 Power Snatch (135/95)
* 3 min time cap per round *

Strength
Bench Press (5x3 @77.5%)
Every 1:30

Metcon
For Time (with a Partner)
100-80-60-40-20
Cal. Assault Bike
GHD’s

Strength
Deadlift (5x3 @77.5%)
Every 2 mins

"Cindy"
20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats

Strength
Shoulder Press ([email protected]%)
Every 1:30

Metcon
For Time
500 meter Row
20 Lateral Burpee Over Rower
10 Thrusters (115/75)