Coach Blake

Strength:
Overhead Squat 3RM

Metcon:
3RFT
10 Hang Power Snatches (95#/65#)
15 Ring Dips or 5 Muscle Ups
20 Front Rack Lunges (95#/65#)

Finisher:
3 Rounds – Max Effort
Hollow Body Hold

Skill:
AMRAP3
Rope Climbs 15′

Metcon:
30-20-10
Wallballs 20#/14#
MB Sit-ups 20#/14#
Box Jumps 24″/20″

Finisher:
For time – Teams of three
3 Rounds (each)
60′ Sled Push +90/+50#

Strength:
OT2M x 5 Rounds
3 Split Jerks

Metcon:
1K Row
then
3 Rounds
25 HRPU
25 KB Swings (53#/35#)
then
800m Run

Prelude:
AMRAP3 – T2B

Headliner:
50 Thrusters (115#/75#)
*50 Double-unders every break

After Party:
AMRAP2
Ball Slams (50#/35#)

Opener:
OT2M x 5 Rounds
3 Squat Cleans

Headliner:
AMRAP10
200m Run
4 Lateral Burpees
6 Power Cleans (155#/105#)
8 C2B Pullups

After Party:
200m KB Overhead Carry (AHAP)

5 Rounds
Running clock, 1 minute per station.
Deadlifts (155#/105#)
T2B
Ring Dips
Rest

After Party:
Max Effort – Wall Sit

Opener:
Front Squat 10RM

Headliner:
“Freddy’s Revenge”
5 RFT of…
5 Jerks (185#/125#)
10 Burpees

After Party:
Tabata Ring Rows

5 Rope Climbs (15′)
15 HSPU
25 Back Squats (135#/95#)
35 Box Jumps (24″/20″)
45 Hang Power Cleans (135#/95#)
35 Box Jumps (24″/20″)
25 Back Squats (135#/95#)
15 HSPU
5 Rope Climbs (15′)

Strength:
Deadlift 3×5

Metcon:
3 RFT
20 Wall Balls (20#/14#)
20 Russian Swings (53#/35#)
200m Run

Finisher:
1 minute Max Distance – Airdyne

Prelude:
3 Rounds
250m Row

Strength:
Shoulder Press 3-3-3-3-3

Metcon:
AMRAP10
50-40-30-20-10
Double Unders
Situps