1. Muscle Building
3 Hard* Sets
Back Squats (55%)
*Today’s Hard Sets Are 3-4 Reps Shy of Failure
2. MetCon
5 Rounds FIT
11 Chest-to-bar Pull-ups
11 Push Press (125/85/45%)
55 Double Unders
1. MetCon
20-Minute AMRAP FIT
20 Burpees
10 Unbroken Hang Power Cleans (75/55/25%)
20 Box Jumps (24”/20”/Low)
10 Unbroken Hang Power Cleans
1. MetCon
4 Rounds FIT
Hard Set of Double DB/KB Decline Bench Presses (50s/35s/Heavy)
80 Double DB/KB Front Rack Walking Lunges
3-Minute Rest*
*During Rest:
1 Hard Set of Sit-ups
A Hard Set Today is 2-3 Reps Shy of Failure
1. MetCon
With a Clock Counting Up for this Whole Section
1.1
Starting at the 0-Minute Mark
3 Rounds FIT
200m Run
10 Thrusters (95/65/35%)
9-Minute Time Cap
1.2
Starting at the 11-Minute Mark
21-15-9 Reps FIT
Lateral Burpees
Deadlifts (225/155/50%)
9-Minute Time Cap
1.3
Starting at the 22-Minute Mark
For Quality
50 Sit-ups
100 Russian Kettlebell Swings (70/53/Heavy)
50 Sit-ups
1. MetCon
4 x 3-Minute Rounds for Reps (1-Minute Rest)
Odd Rounds:
200m Double DB/KB Shoulder Carry (50s/35s/Heavy)
Then AMRAP with Remaining Time
Strict Pull-ups
Even Rounds:
200m Double DB/KB Farmer's Carry (50s/35s/Heavy)
Then AMRAP with Remaining Time
Push-ups