Conjugate Strength: 
Max Effort Upper Body
Bench Press
Build up to a 2 RM

Pullovers - 3x10
Louie Pushups - 3x10
Ice Cream Makers - 3x3-5

Metcon:
3 Rds of
10 Push Press 50/35kg
10 C2B Pullups
TC 5 min

Metcon:
With a partner, partition as needed
2 Rds of:
21-15-9 reps for time of:
Deadlift, 125/85kg
Box Jumps 24"/20"
Strict HSPU

- Rest 3 min -

2 Rds of:
21-15-9 reps for time of:
DB Thrusters 2x22.5/15kg
Russian Kettlebell Swings, 32/24kg
Burpees over DB

- Rest 3 min -

2 Rds of:
21-15-9 reps for time of:
Chest-to-bar Pullups
Calories on Rower
Devils Press 1x22,5/15kg

TC 40 min

Conjugate Strength: 
Dynamic Effort Lower Body
Front Squats
6 x 2 @ 60% +25% band

Tall Box Jumps - 3x5
Stiff legged Romanian Deadlifts - 3x8

Metcon:
10 Rds for time
50m Run
50m Run backwards
3 Sandbag/D-Ball over Shoulder
10 Air Squats
TC 20 min

Core/Abs:
2 Rds of 
30" side plank left
30" russian twist
30" side plank right
30" flutter kicks
30" rest

Weightlifting:
3 Snatch Strict Press Behind the Neck + 2 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop 1 set @ 5/10 RPE
1 set @ 5.5/10 RPE
1 set @ 6/10 RPE

1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch 
1 set @ 60% 1 RM Snatch
1 set @65% 1 RM Snatch
1 set @ 70% 1 RM Snatch
1 set @ 75% 1 RM Snatch

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch 
2 sets @ 80% 1 RM Snatch
1 set @ 85% 1 RM Snatch

Metcon:
For time
30 Goblet Squats 1x25/17.5kg
20 Alt. DB Snatch 1x25/17.5kg
10 C2B Burpee Pullups
TC 5 min

Conjugate Strength: 
Dynamic Effort Upper Body
Strict Press
8 x 3 @ 50% + micro/mini bands

Tate Press - 3x12
Alt. Gorilla Rows - 3x20

Metcon:
For time:
50 DU
40 Alt. DB Snatch
30 Pushups
20 Box Jumps 24“/20“
10 Bar Muscle Ups
20 Box Jumps 24“/20“
30 Pushups
40 Alt. DB Snatch
50 DU
TC 16 min

Core/Abs:
4 Rds of
15 sec L-Sit
30 sec Reverse Plank
15 sec Rest

„GOAT DAY“
EMOM x 12
1. min: Movement 1
2. min: Movement 2

Metcon:
Benchmark Day:
„Nate“
AMRAP 20 min:
2 Ring Muscle ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24 kg)

Intermediate:
2 (C2B) Burpee Pullups
4 HSPU on Box
8 KB Swings 24/16kg

Beginner:
2 Pullups
4 Pushups
8 KB Swings 20/12kg