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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Push Press (10x3)
Every min 3 Push press (10mins)
Choose a weight you can maintain good form
For Time:
27-21-15-9
Deadlifts (225/155)
Push Ups

Front Squat (Heavy 1)
In 10 mins work up to a Heavy 1 rep
For Time:
1000m Row
50 Yard Sled Push (4x45/3x45)
50 HSPU
50 Yard Sled Push (4x45/3x45)
1000m Row
20 min Time Cap

Front Squat (Heavy 2)
In 10 mins work up to a Heavy 2 rep
Metcon
8 min Amrap
100 Wall Balls (20/14)
Max Reps Power Snatch (135/95)
Scored By Total reps of Power Snatch

Shoulder Press (Heavy 2)
In 10 mins work up to a Heavy 2 rep
Metcon (Time)
4 rds
400m Run
7 Squat Cleans (225/155)
20 min Time Cap

Shoulder Press (Heavy 3)
In 10 mins work up to a Heavy 3 rep
For Time:
30-24-18-12-6
Cal. Ski Erg
Push Ups

Front Squat (Heavy 3)
In 10 mins work up to a Heavy 3 rep
For Time:
100 Power Cleans (135/95)
Every min on the minute perform 5 Bar facing Burpees until completion
20 min Time Cap

Shoulder Press (4x8 @65%) - Every 1:45
For Time:
90 Yard Sled Push (4x45/3x45)
60 Back Squats (135/95)*
30 SHSPU
* Back squats are from the floor *

Front Squat (5x1)
5@65%
4@70%
3@75%
2@80%
1@85%
For Time:
1000m Bike Erg
21 Burpee to Bar (6in)
750m Bike Erg
15 Burpee to Bar
500m Bike Erg
9 Burpee to Bar

Front Squat (5x2)
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Every 4 mins (5 rds)
10 Power Snatch (95/65)
60 yard Sled Push (45/25)
10 OVHS (95/65)
* Reps have to be UNBROKEN or round does not count *
record each rd

Shoulder Press (3x10 @60%)
Every 2:30
Teams of 2
12 min Amrap
3-6-9-12-15. . . .
Box Jump Overs (24/20)
DB Hang Clean and Jerk (50s/35s)
Partner 1 completes the 3's,
Partner 2 completes the 6's
Continue to alternate rds for 12 mins