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• weightlifting
• metabolic
• gymnastics

a) Strength, Back Squat:

4RM (6min TC) 

Then 6x2 @100 of 4RM

b) Girl "Nasty Girls" - 3 Rounds for time of:

50 Air Squat 

7 Ring Muscle Ups 

10 Hang Power Clean 60/35

c) Accessory;

- Lu Raises, 4x10 5/2.5kg

• weightlifting
• metabolic
• gymnastics

a) Skill - 12min EMOM of: 

1st.: 15 1/2 GHD-SU

2nd.: 40sec. Bear Hug @heavy

3rd.: 15 Hollow Rock

4th.: 40sec. High Plank

b) 20min AMRAP of:

400m Run

20 T2B

10 OHS (increasing weight)* 

*M: 40-50-60-70-80-... *W: 25-30-35-40-45-...

c) For time of:

- Barbell Sidebends; Acc 100 reps 20/15/10

• weightlifting
• metabolic
• gymnastics

a) Skill - C2B Pull Ups;  

Swing on the Bar 

Kipping C2B Pull Ups 

Butterfly C2B Pull Ups from Box 

b) For time of:

100 Air Squat

80 Lunges

60 Sit Ups

40 Push Ups

20 Burpee

40 Push Ups

60 Sit Ups

80 Lunges

100 Air Squats

c) Accessory;

- Bulgarian Split Squats, 3x8/side

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 6 Rounds for time of:

7 T2B

8 HRPU

9 Deadlifts 70/40

b) 7min AMRAP of:

5 Ring Dips

5 Push Jerks 60/35

c) For time:

5 Rope Climbs

50 Target Down Up

5 Rope Climbs

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Strength - Core; 

- Turkish Get Up, Technique & Sets 

- Kettlebell Gentleman, Technique & Sets

b) Girl "Helen" - 3 Rounds for time of:

400m Run 

21 Am. Kett. Swing 24/16 

12 Pull Ups 

c) Accessory; 

- Bend over Rear Delt Flyes, 4x10 @small plates

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength, Front Squat: 

- 4RM (6min TC) 

- Then 6x2 @100 of 4RM 

b) 15x every 1:30 of:

Muscle Clean 5-5-5-5-5

Power Clean 3-3-3-3-3

Squat Clean 1-1-1-1-1 

c) Accessory: 

- 1-Leg Kett. Deadlift; 5x5/side @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill - 10min EMOM of:

Rx: 12 DU + 8 HRPU 

Ad: 20 SU + 8 Push Ups

b) 10 Rounds for Time of:

10-9-8-...-1 Strict HSPU from Box 

10-9-8-...-1 Box Jump Over

10/7-10/7-10-7-...-10/7 cal. Row/ Bike/ Ski

c) Accessory: 

- Top Half Strict Press; 12-10-8-6-4 @empty Barbell

• weightlifting
• metabolic
• gymnastics

a) Strength, Hip Thrust:

10-10-10-10-10 (For quality - No Heavy!)

b) Hero "Barraza" - 18min AMRAP of:

200m Run 

9 Deadlift 125/85 

6 Burpee Bar Muscle Ups

c) Accessory;

- Horizontal GHD Sit-Ups; Acc 75-50 reps

• weightlifting
• metabolic
• gymnastics

a) Skill - Double Unders; 

- 5min Technique 

- TABATA, MAX Reps 

b) Hero "Jerry" - For time of:

1mile Run (3x 550m) 

2km Row 

1mile Run (3x 550m)

c) Accessory: 

- Cool Down & Stretch

• weightlifting
• metabolic
• gymnastics

a) Strength, Back Squat:

- 3RM (5min TC) 

- Then 7x1 @100 of 3RM

b) 12min AMRAP of:

10 Wall Ball 9/6

10 Toes to Bar

10 Box Jump 60/50

c) Accessory;

- Alt. Back Rack Reverse Lunges; 4x14 @empty Barbell

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 3 Rounds for time of:

50 Double Unders

7 Clean & Jerks 70/40 

7 Burpee over Barbell

b) 3 Rounds for time of:

50 Double Unders

8 Power Snatch 60/35 

8 Burpee over Barbell

c) 3 Rounds for time of:

50 Double Unders

9 Thrusters 50/30 

9 Burpee over Barbell

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill - Ring Muscle Ups; 

- Ring Pull Ups 

- Transition

- Banded Ring Muscle Ups

b) 10 Rounds for Time of (30min TC):

20 Air Squat

15 Sit Ups

10 Push Ups

c) Accessory: 

-Band Pull Aparts, Acc 100resp 

- Band Face Pull; Acc 100resp

• weightlifting
• metabolic
• gymnastics

a) Skill - Push Jerk;

- 15min Technique 

- 5min TC for 2RM from Rack 

b) 5 Rounds for Time of:

400m Run 

13 Hang Clean & Jerk 30/20

c) Accessory; 

- Seated Front Rack Strict Press, 4x6 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill - 16min EMOM, 50sec. On/ 10sec. Off; 

1st.: Assault Bike @moderate

2nd.: Row @moderate

3rd.: Single Jump Rope

4th.: Rest

b) Girl "Double Megan" - For time of:

42-30-18 Burpees 

42-30-18 Kett. Swing 24/16 

42-30-18 Double Unders

c) Accessory:

- Hanging Knee Raises, Acc 100reps

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength, Front Squat:

- 3RM (5min TC) 

- Then 7x1 @100 of 3RM 

b) 15x every 1:30 of:

Muscle Snatch 5-5-5-5-5

Power Snatch 3-3-3-3-3

Squat Snatch 1-1-1-1-1 

c) Accessory;

- Barbell Front Raises, 3x10 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill - 12min E2MOM of: 

1-4min: 8x Dual Farmer Kettlebell Lunges 

5-8min: 8x Dual Front Rack Kettlebell Lunges 

9-12min: 8x Dual Overhead Kettlebell Lunges 

b) 10min AMRAP of:

1500/1400m Row

30 C2B Pull Ups

ME (m) HS Walk

c) Accessory - TABATA:

1st.: Russian Twist 

2nd.: Straight Leg Sit Ups

• weightlifting
• metabolic
• gymnastics

a) Strength, Low Hang Snatch Deadlift;

10-10-10-10-10 For technique & with increasing weight - No HEAVY!

b) Benchmark "Filthy Fifty" - For time of:

For Time

50 Box Jumps 60/50

50 Jumping Pull-Ups

50 Kettlebell Swings 24/16

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Presses 20/15

50 Back Extensions

50 Wall Ball 9/6

50 Burpees

50 Double Unders

c) Accessory: 

- Cool Down & Stretch