| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 5 | 5 |
| Deadlift | 5 | 5 |
| Pull-Ups | 3 | Max |
| Metcon: 15-minute AMRAP | 10 Kettlebell Swings, 10 Box Jumps, 10 Burpees | |
| Exercise | Sets | Reps |
|---|---|---|
| Snatch | 6 | 3 |
| Clean and Jerk | 6 | 3 |
| Metcon: 10 rounds for time | 3 Power Cleans, 5 Push-Ups, 7 Sit-Ups | |
| Exercise | Sets | Reps/Duration |
|---|---|---|
| Handstand Push-Ups | 5 | Max |
| Muscle-Ups | 5 | Max |
| Metcon: 20-minute EMOM | Minute 1: 15 Cal Row, Minute 2: 15 Wall Balls | |
| Exercise | Sets | Reps/Duration |
|---|---|---|
| Running | 1 | 5k |
| Rowing | 1 | 2000m |
| Metcon: 30-minute AMRAP | 400m Run, 50 Double-Unders | |
| Exercise | Sets | Reps |
|---|---|---|
| Thrusters | 5 | 5 |
| Overhead Squats | 5 | 5 |
| Metcon: 21-15-9 | Thrusters, Pull-Ups | |
| Activity | Duration |
|---|---|
| Yoga | 1 hour |
| Light Jogging | 30 minutes |
| Stretching | 30 minutes |