Metcon (AMRAP – Rounds and Reps)

On a 15:00 Clock:

1700/2000m Row

In Remaining Time


10 Ring Dips

10 Bar Muscle Up
– 2-4 rounds on AMRAP

– Test Skill Under Fatigue

– Movement Redundancy Between Dips (push) and BMU (pull)

– Scale reps, toe spot, or singoe ark ring row  bstead of BMU.


Overhead Squat (3 sets:
7 overhead squats
– Building to your heaviest set of 7.)

Welcome to week 8 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. As these weights become heavy, stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.

The basic lifts are changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max!

Metcon (No Measure)

3 sets:

16 dual DB overhead lunges/leg (35/50 lb)
In Accessory – I, find a DB weight that allows you to go unbroken. Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.