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
Back Squat (5x1 @85%-95%)
Every 1:30 

Metcon
12 min Amrap
16 DB Thrusters (50s/35s)
24 GHD’s

Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30

"JT"
21-15-9 Reps for Time
HSPU
Ring Dip
Push Up

Strength
6 Clean and Jerks Every min for 10mins
Choose and weight you can touch and go comfortably with.
Metcon
Every 2 mins (10 rds) for 20 minutes
200m Sprint

Strength
Back Squat (5x3 @70%-80%)
Every 1:30, No Bands!

Metcon
3 Rounds for Time
1000m Row
25 Hang Power Cleans (135/95)

Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30... No Bands

Metcon
14 min Amrap
12/10 Cal. Assault Bike
3-6-9-12-15-18. . . .
HSPU

Strength
Power Snatch (6 Every min (10mins))

Choose and weight you can touch and go comfortably with.

Metcon (For Time)
For Time:
150 Double Unders
200 Air Squats
150 Double Unders

Strength
Back Squat (5x3 @70%-80%)
Every 1:30 , No Bands!

Metcon (For Time)
Teams of 3 (1:2)
5 rds (each)
50 Yard Sled Push (2x45/1x45)
5 Power Cleans (225/155)

20 min Time Cap

Strength
Back Squat (5x5 @65%-75%)
Every 1:30, No Bands

Metcon 
20 min Amrap (with a Partner)
21 Push-Ups
15 Cal. Ski
9 Toes-to-Bars

Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.

Strength
EMOM for 10 minutes of:
6 Clean-and-Jerks
Choose a weight you can touch and go comfortably with.
Metcon
For Time:
100/70 Cal. Assault Bike

Strength
Shoulder Press (5x5 @ 65%-75%)
Every 1:30... No Bands

Metcon 
AMRAP in 20 minutes of:
1 min Standing Cal. Bike Erg at 10/8 damper
1 min DB Snatch (50/35)
1 min Burpees
1 min Double-Unders
1 min Rest

Scored by total reps