SWOD
Back Squat (Deload)
6 @ 50%, 6 @ 55%, 6 @ 60%, 6 @ 65%+
——————
METCON

1. EMOM 10
Odd – 15 Wall Ball
Even – 15 Toes to Bar

2. Teams of 3
Max Distance Row (12min)

SWOD
EMOM 15
1. 4 Strict HSPU
2. 6 Strict Toes to Bar
3. Max Distance HS Walk
—————
METCON
3RFT

3 Rope Climb (RX+ 2 Legless)
15 KB Bench Press 24/16
9 KB Thruster

SWOD
Bench Press (Deload week)
4×6 @ 50%, 55%, 60%, 65%+
——————–
METCON
‘Fat Amy’

50 Squat
10 Burpee
40 Sit Up
10 Burpee
30 Lunge
10 Burpee
20 American Swing 24/16
10 Burpee
10m Bear Crawl
10 Burpee
20 American Swing
10 Burpee
30 Lunge
10 Burpee
40 Sit Up
10 Burpee
50 Squat

WOD
Teams of 2

Complete:
100 Wall Ball
80 Deadlift 102/70
60 Burpee Box Jump 24″/20″
40 Thruster 50/35

One work, other partner
1. 200m Run
2. 250m Row
3. 350m Bike
Swap after each run/row/bike.

SWOD
Bench Press
4×3 @ 80%
————–
METCON

30-20-10
American Swing 24/16
KB OH Lunge

2min Rest

10-20-30
Goblet Squat
Box Jump 24″/20″

SWOD
Back Squat
8 @ 80%, 8 @ 82%, 4 @ 85%, 4 @ 90%
—————–
METCON
AMRAP 12

500m Row
15 Overhead Squat 45/30
400m Run
15 Overhead Squat

SWOD
E2M x 6
3 Position Clean & Jerk
—————-
METCON
‘Jake The Snake’

10-9-8-7-6-5-4-3-2-1
Push Jerk 70/50
2-4-6-8-10-12-14-16-18-20
Pull Up

SWOD
Deadlift
8 @ 80%, 8 @ 82%, 4 @ 85%, 4 @ 90%
—————-
METCON
21-15-9

Alt. DB Snatch 22.5/15
Lateral Burpee over DB
——————
CONDITIONING
EMOM 7
10s Bike Sprint

SWOD
Strict Press
4×3 @ 85%
————-
METCON
Every 6min x 3

25 Toes to Bar
50 Double Under
15 Squat Clean 61/43

WOD
Teams of 3
2 Work : 1 Rest (Accumulate Reps)

1800m Run
100 Push Press (45/30)
150 Pull Up
250 Squat (1 BW, 1 DB 30/20)
1800m Run