Skill: 10 min Dubs Metcon: cap 30 min 60 Dubs 40 KBS (light) 30 burpees 50 dubs 30 KBS 20 burpees 40 dubs 20 KBS 10 burpees 30 dubs 10 KBS5 burpees

Skill: 15 min to find heavy clean Metcon: “The Chief is Probably Dead” AMRAP 4 x 4 3 cleans @ 85% 6 push ups9 air squats 12 DL2 min rest

Skill: 15 min Drop Snatch 3×4 empty/light bar Snatch balance 3×3 light Heaving snatch balance 3×2 mod Strength: 15 min EMOM 121 sq. sn + 1 OHS Add weight at mins 3/6/9 Strength: 8 min Tabata core x 2 coaches choice

Skill: 20 to 25 min The kipping pull up E0MOM 10min 1) athlete level drill/ pull up min 2) bent over rows DB/barbel Metcon: EOMOM 12 :40s work :20s rest min 1) pull ups min 2) ABmin 3) Dubs

Strength: 30 min Back Squat5 sets of 5 increasing ( 15 min clock )4 sets of 3 across (15 min clock) Metcon: AMRAP 8 asc by 2’sDB thruster ( 1 DB) Burpee BJO

9:30 AM “Schweizer House of Hell” Its got some rowing some wall balls some dubs….. then more wall balls.

Skill/Strength: 20 min find heavy complex ofClean + front squat + jerk Metcon: “9/11”AMRAP 119 cleans9 front squats9 push jerks9 push ups

Skill: 20 min Kipping T2BEMOM 6Athlete level drill Metcon: EOMOM 12:40s max work/ :20s restmin 1) T2Bmin 2) KBS (light)min 3) cal AB

Strength: 20 min Deadlift5 x 5 buildingTNG Metcon: AMRAP 12Deadlifts @75% asc by 3’sBBJO asc by 2’s

Strength: 20 min Bench Press5 x 5 building Metcon: cap 15 min 75 Thrusters for time*top of every minute 4 lateral burpees

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