20min. Running clock…
Min. 1: 8-10 Flat DB Bench or Floor Press
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs or Dips
Min. 4: 10-12 Barbell Bicep Curls
Metcon (AMRAP – Reps)
Tabata
8 Rounds:
20sec. of Toes-To-Bar or V-Ups
10 sec. Rest
8 Rounds:
20 sec. of DB Snatches 70/50lb.
10 sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20 sec.of Sit-Ups (Feet Anchored)
10 sec. Rest

20min. Running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon (AMRAP – Reps)
Tabata
8 Rounds:
20sec. of Toes-To-Bar
10 sec. Rest
8 Rounds:
20 sec. of DB Snatches 70/50lb.
10 sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20 sec.of Sit-Ups (Feet Anchored)
10 sec. Rest

20min. Running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon (AMRAP – Reps)
Tabata
8 Rounds:
20sec. of Toes-To-Bar
10 sec. Rest
8 Rounds:
20 sec. of DB Snatches 70/50lb.
10 sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20 sec.of Sit-Ups (Feet Anchored)
10 sec. Rest

Strength: 1. Power Clean 3 Sets
Set 1: 3 reps at 80%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row
RX: 95/65lbs.

Strength: 1. Power Clean 3 Sets
Set 1: 3 reps at 80%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row
RX: 95/65lbs.

Strength: 1. Power Clean 3 Sets
Set 1: 3 reps at 80%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
METCON
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row
RX: 95/65lbs.

Every 5 min. X 8 Rounds:
400m Run
21 American KB Swings 53/35lb.
12 Pull-Ups

Every 5 min. X 8 Rounds:
400m Run
21 American KB Swings 53/35lb.
12 Pull-Ups

Every 5 min. X 8 Rounds:
400m Run
21 American KB Swings 53/35lb.
12 Pull-Ups