Monday
Buy in – EA Warm up
A) 1.1.1 Hang Power Clean from above knee – 5 sets at 7.5/10 RPE
20 seconds between each rep
Metcon – for time
25 Burpee Box Jump Over (24/20)
50 Power Snatch (75/55)
25 Burpee Box Jump Over (24/20)
50 Power Clean (115/80)
25 Burpee Box Jump Over (24/20)
Tuesday
Buy in – 2 Roubds
1:00 Row (easy to moderate)
10 Alt. Single Arm Kettlebell Swing (moderate)
1:00 Bike (moderate to moderate/fast)
5-10 Single Arm Kettlebell Lunge (each arm, moderate)
Metcon – 10 Rounds
10 Kettlebell Swings (44/25)
50ft Kettlebell Lunge (44/25)
A) 4 Sets
3 Push Press @8.5+/10 RPE
-rest 2 minutes between sets-
*Build to a tough set of 3 by the last set
Buy out – 4 Max sets of Hand Release Push ups rest
Thursday
Buy in – 2 Rounds
1 min Bike / 50 Single Unders / 10 Scap Only Pull ups / 10 Kip Swings / 10 Goblet Cossack Sqauts
A) Tempo Front Squats – 4 sets of 6 @ 8.5+/10
tempo @40×1 / rest 2 min between sets
Metcon – 5 Rounds
3 min AMRAP
16/12 cal Bike
50 Double Unders
Max T2B in remainder of 3 minutes
rest 1:30 between sets
Friday
Buy in – 2 rounds
1 min Bike or Jog / 10 Banded Good Mornings / 10 Walking Lunges / 5 Worlds Greatest Stretch / 30 sec hang from bar
Partner Throwdown Friday
CHAD 1000x
1000 Box Step ups to a 20” box
2×20/15 DBs
*split as you wish
June 29, 2026
