Strength:
Power Snatch 2

Metcon:
5 Rounds
10 Power Snatches @ 60% upto 75/55
10 Thrusters
10 CTB Pull-ups

“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push-presses (75/55)
1 min Row (Calories)
1 min Rest

Strength:
Push Press 5
3 sets of Pull-ups

Metcon:
5 Rounds
5 HSPUs (or Wall Walks)
10 Toes to Bar
20 Weighted Walking Lunges

Strength:
Deadlift 3×3

Metcon:
AMRAP in 20
400m Run
50ft Farmer’s Walk
15 Box Jumps

Strength:
Back Squat 6
3 set of Pull-ups

Metcon:
AMRAP in 10 minutes
1 Push-up
1 KB Swing
1 Goblet Squat
2 Push-ups
2 KB Swings
2 Goblet Squats
3,3,3 4,4,4 … 99,99,99

Strength:
Clean & Jerk 1

Metcon:
10-8-6-4-2 Clean & Jerks
20-16-12-8-4 Toes to Bar

Strength:
Power Snatch 2

Metcon:
3 Rounds
10 Hang Power Snatches @ 65%
20 Front Squats
30 Wallballs

Testing Day:

Back Squat 10RM

Max Pull-ups

Burpees in 1 minute

800m Run

Strength:
Push Press 5
3 x Max Rep Strict Pull-ups

Metcon:
3 Rounds
15 Push Presses – 65%
25 KB Swings
50 Double Unders

Strength:
Deadlift 3

Metcon:
AMRAP in 15
3 Deadlifts – 65% of 3RM
5 Pull-ups
10 Push-ups
15 Squats