Workout:
Back Squats 20 reps
Add 10lbs from last week.
Complete all 20 reps without returning the bar to the rack.
If you were not able to complete all the reps last week, repeat the same weight.

Metcon:
Amrap x 4:00
6 Pull ups
2 Power Cleans 135/95
-rest 2 min-
Amrap x 4:00
4 C2B Pull ups
4 Power Cleans 135/95
-rest 2 min-
Amrap x 4:00
2 Bar Muscle Up
6 Power Clean 135/95

Workout:
Building over 6 sets
1 Snatch Pull
1 Hang Snatch Pull
1 Hang Squat Snatch

Snatch Balance 3 x 3 (-10/20 from complex)

Metcon:
3 Rounds
Run 400
15 Power Snatch @95/65
10 Pull ups

Workout:
30 Box Jump overs 24/20
30 Swings 55/35
30 Burpees
30 Reverse Lunges with single KB in rack position 55/35
50 Double Unders
800 Run
50 Double Unders
30 Reverse Lunges with single KB in rack 55/35
30 Burpees
30 Swings 55/35
30 Box Jump overs 24/20

Workout:
6 sets building in weight
Every 90 seconds:
1 clean pull + 1 hang clean pull + hang squat clean (if your legs are to sore do a hang power clean)
then add 5-10 lbs from complex weight and complete
3 x 3 front squats
3 reps every minute for 3 sets total

Metcon:
20 Min Amrap
Run 400
Max rep toes to bar/ knees to elbow or prone leg raises

Workout:
Sitff leg Deadlift
3 x 12
Every 2 minutes

Metcon:
With an 18 minute clock complete:
21-15-9
Thruster @95/65
Burpees over bar
With the remaining time left find a 3 rep max power clean
This is a touch and go for 3 reps.

Workout:
Back Squat 20 reps
Add 10lbs from the weight you completed last week.
If you weren’t able to get the full 20 reps without returning the bar to the rack, then try and do the same weight.
Treat every rep as a 1 rep max, try and push through to get all 20 reps straight.

Metcon:
5 x 3 minute rounds with 1 min rest
Row 500/400 meters
With the remaining time complete as many push ups as possible, then 1 min rest.

Tom Milana is having his annual golf outing Monday.
Tom’s charitable foundation has been helping different charities over the years.
Check out the site and maybe purchase some raffles for the sweepstakes. The prizes are great and all the money goes towards the foundations charities.
You can read all about them here: https://milanafamilyfoundation.org/sweepstakes/

Workout:

10 Min EMOM
Min 1-5: 1 Hang Squat Snatch
Min 6-10: 1 Power Snatch + 2 OHS
If your OHS sucks cause of your lack of flexibility, maybe do cleans and front squats instead, or
you can go keep the weight light and do the snatch’s and OHS.

Metcon:
14-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 Double unders

Workout:
Single arm DB Bench Press
4 x 8
Metcon:
50/38-40/30-30/23-20/15-10/8
Bike calories
50-40-30-20-10
GHD Sit ups or Ab mat sit ups

Workout:
10 Min EMOM
Min. 1-5- 1 Power Clean + 2 Push Jerk
Min 6-10- 1 Power Clean + 1 Split Jerk

Metcon:
3 Rounds
Run 400
12 Deadlift @225/145
15 Burpee Box Jumps @24/20

Workout:
Bike 5 on/ 30 off (8 rounds)
This is an all out sprint for 5 seconds. As hard as you can go for the full 5 seconds. This should feel worse than 10/20.
If you feel like it’s just too much to go that fast for 5 seconds and would rather go at a slower pace for 10 seconds, then do 10 on 20 off.

-Rest 3 Minutes-

4 Rounds
3 min Amrap with 1 min rest
Row 500/400 meters
As many wall balls as possible in the remaining time.
Earn your rest. Get through the row at a consistent pace then get to the wall balls quickly.