SWOD
Back Squat (deload)
4×6 (50%, 60%, 70%, 70%+)
————–
METCON

15 C2B Pull Up
10 Overhead Squat 30/20
15 C2B Pull Up
10 Overhead Squat 45/30
15 C2B Pull Up
10 Overhead Squat 52/37
15 C2B Pull Up
10 Overhead Squat 60/45

SWOD
Power Snatch
5 @ 60%, 5 @ 65%,
4 @ 70%, 4 @ 75%,
3 @ 80%, 3 @ 80%+
————-
METCON

Buy In – 100 Double Under

21-15-9
Ground to Overhead 52/35
Box Jump 24″/20″

SWOD
3 Sets
1. 12 Ring Row (feet on box)
2. 10/10 Half Kneeling DB Press
3. 10 Strict T2B
————–
METCON
4RFT

30/24 Cal Row
20 Push Press 45/30

SWOD
Power Clean
5 @ 60%, 65%
4 @ 70%, 75%
3 @ 80%, 85%+
—————
METCON
CF Open 18.2

1-2-3-4-5-6-7-8-9-10
DB Squat 22.5/15
Bar Facing Burpee

until 12min
Establish 1RM Clean

SWOD
5 Sets
10 Bench Press @ 50% + 5 Strict Pull Up
—————–
METCON

800m Run
25 Toes to Bar
25 Deadlift 102/70
25 Toes to Bar
800m Run

WOD

10 Burpee

20 Wall Ball 10/6
10 Burpee

30 Power Snatch 45/30
20 Wall Ball
10 Burpee

40 Double Under
30 Power Snatch
20 Wall Ball
10 Burpee

50 AbMat Sit Up
40 Double Under
30 Power Snatch
20 Wall Ball
10 Burpee

SWOD
Push Press
5×3 @ 85%
————–
METCON
10RFT

5 HSPU
3 Bar Muscle Up
1 Clean & Jerk 60/45

SWOD
Back Squat
4 @ 80%, 2 @ 85%
4 @ 80%, 2 @ 90%
4 @ 80%, 2 @ 90%+
—————-
METCON
EMOM 15

1. 200m Run
2. 20 Air Squat
3. 5 Devil’s Press 22.5/15

SWOD
Bench Press
5×3 @ 85%
————
METCON
‘Friendly Fran’

3RFT
21 Thruster 52/35
21 C2B Pull Up

SWOD
12min
Work to 1RM Hang Power Clean
into EMOM 8
3 Hang Power Clean @ 75%
—————
METCON
Teams of 2 – Alternate Rounds
10RFT

20 Double Under
10/9 Cal Row
5 Burpee over Rower