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
Bench Press (5x5 @75%)
Every 2 mins

Metcon 
Every min for 12 minutes
200m/175m Row

Strength
Deadlift (5x5 @75%)
Every 2 mins

Metcon 
For Time
4 sets
25/20 Cal Ski
10 Squat Clean

- Rest 3:00 b/t -
- 5 min time cap per round -

Set 1- 155/105
Set 2- 185/125
Set 3- 205/135
Set 4- 225/145

Strength
Shoulder Press (5x5 @75%)
Every 2 mins

Metcon 
3 Rounds for Time
21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Burpee Box Jump Overs (30/24)

- Rest 3 mins b/t sets -
- 7 min time cap per round -

Strength
Front Squat (5x5 @75%)
Every 2 mins

Metcon
For Time:
15 Power Snatch (135/95 lb)
150 Double Under
50 GHD Sit Up
150 Double Under
15 Power Snatch (135/95 lb)
20 min Time Cap

Strength
Bench Press (5x1 @80%)
Every 1:15

Metcon (Time)
Ski Erg
10x500m
1:00 b/t

Strength
Deadlift (5x1 @80%)
Every 1:15

Metcon 
For Time:
30-20-10
Weighted GHD's (20/14)
OVHS (95/65)

Strength
Shoulder Press (5x1 @80%)
Every 1:15

Metcon 
3 Rounds for reps
AMRAP 5:00
10 Lateral burpee over bar
5 Power Cleans
Rest 3:00 b/t

set 1-155/105
set 2-185/125
set 3-205/135

Strength
Front Squat (5x1 @80%)
Every 1:15

Metcon 
5 Rounds for time
25 wallball w/ 20#
15 burpee BJO 30"

Strength
Bench Press (5x3 @75%)
Every 90 secs

Metcon
For Time (with a Partner)
Partner 1 - 2000m Row
Partner 2 - 20 Thrusters (95/65)
- Switch when 20 thrusters are complete, continue to alternate until 2000m is obtained. -

Strength
Deadlift (5x3 @75%)
Every 90 secs

Metcon 
3 Rounds for time
2 rounds
25/20 Cal Assault Bike
20 Pull Ups
Rest 3:00

2 rounds
20/15 Cal Assault Bike
15 Chest to Bar
Rest 3:00

2 Rounds
15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)

7 min Time Cap (each)