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
Shoulder Press (3 RM)
10 mins

Metcon
For Time:
50 Chest To Bar Pull Ups
15/12 Cal. Assault Bike
10 Power Cleans (225, 155lb)
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike
6 Power Cleans

Strength
Front Squat (3 RM)
10 mins

Metcon
For Time:
15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

Strength
Bench Press (1 RM)
10 mins

Metcon
For Time:
1000m Row
1000m Ski
2000m Bike Erg

Strength
Deadlift (1 RM)
10 mins

Metcon
3 Rounds for Time
30/20 Cal. Assault Bike
30 Wall Balls (30/20)
Rest 3 mins b/t rds

Strength
Shoulder Press (1 RM)
10 mins
Metcon
Every 2 mins for 10 rds (20 minutes)
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)

Strength
Front Squat (1 RM)
10 mins

Metcon 
3 Rounds for Time
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)

Metcon:
2 Rounds for Time
21-15-9
Toes to Bar
Lateral Burpee over Bar
Push Press 95/65

Rest 5:00 or 1:1
* 6 min Time Cap for each round *

Strength:
Front Squat (6x6) 

Strength:
Hang power clean 3-3-3-3-3-3-3  

Metcon:
5 rounds
Run 800 meters
Rest 3 minutes  

Strength
Shoulder Press (5x1 @ 85%-95%)
Every 1:30

"Heavy Karen"
For Time
150 Wall Balls (30/20)

Strength
6 Power Snatch Every min for 10 minutes
Choose and weight you can touch and go comfortably with.
Metcon
Every min for 10 minutes
200/175m Ski