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• weightlifting
• metabolic
• gymnastics

a) Skill - Rope Climb;

- 10x Rope Pull Ups 

- 5min Technique RC 

- 8min EMOM, 1x RC

b) Team of Two – 5 Rounds of:

48 DU (total)

19 T2B (total)

1 Snatch (each)

400m Run (together)

TC 25min

*Result = Total weight Snatch

c) Accessory;

- Chinese Plank, 3x 1min

• weightlifting
• metabolic
• gymnastics

a) Skill - Handstand; 

- 5min Headstand 

- 5min Handstand & Free Handstand (Wall) 

- 5min Partner Handstand walk 

b) For time of:

100 Air Squat

80 Sit Ups

60 Push Ups

40 Burpee

20 Pull Ups

50 Air Squat

40 Sit Ups

30 Push Ups

20 Burpee

10 Pull Ups

c) Accessory; 

Chest Supported DB Rows, 6x8 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Skill - Hang Power Clean;

- 15min Technique 

- 5min TC for 2RM 

b) For time of:

21-15-9-9-15-21 DL 80/50 

21-15-9-9-15-21 Double Unders

c) Accessory;

- Kettlebell Sidebends, 20-15-10-5 /side @AHAFA

• weightlifting
• metabolic
• gymnastics

HEAVY DAY 

a) Strength, Front Squat:

- 5RM (7min TC) 

- Then 5x3 @100 of 5RM 

b) 15x every 1:30 of:

Shoulder press 5-5-5-5-5

Push press 3-3-3-3-3

Push jerk 1-1-1-1-1

*each movement from rack

c) Accessory; 

- Triceps Extension; 3-4x15 @AHAFA

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For time of:

9-15-21 Burpees Facing over Bar

9-15-21 OHS 30/20

b) 4 Rounds for time of:

15 Am. Kett. Swings 24/16

15 Pull-ups

15/12 cal. Assault Bike

c) 8min EMOM of;

1st.: 18 Wall Ball 9/6

2nd.: 9 Power Cleans 50/30

*Rest 5min between workouts.

• weightlifting
• metabolic
• gymnastics

a) Skill - 8min EMOM of; 

3-5 Bar Muscle Ups/ Jumping Bar Muscle Ups 

b) Hero "Michael" - 3 Rounds for time of: 

800m Run 

50 Back Extension 

50 Sit Ups 

c) Accessory;  

Cyclist Goblet squat, 4x10 @light weight 

Cool Down

• weightlifting
• metabolic
• gymnastics

a) Strength, TnG Deadlift;

10-10-10-10-10 For technique & with increasing weight (Start @50 BW, End @100 BW)

b) For time of:

1500m Row

21 Burpee over Rower

15 Thruster 40/25

1000m Row

15 Burpee over Rower

12 Thruster 40/25

500m Row

9 Burpee over Rower

9 Thruster 40/25

c) Accessory;

- Dual Romanian DB/Kett. Deadlift; 3x20 @light weight

• weightlifting
• metabolic
• gymnastics

a) Skill - Running; 

Athletic ABC  

5min Technique 

8x 50m Run @85-90, 50m Recovery Walk 

b) 30min E2MOM of:

1st.: 15-12/10-7 cal. Assault 

2nd.: 60-30 Double Unders 

3rd.: 200m Run

c) Accessory; 

Partner Nordic Hold, 5x ME

• 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