Heavy Weight

5–6 Rounds

5 Swing
5 Push Press
5 Rows
5 Squats
15 Burpees (no hop)

Medium/Heavy weight

5–6 rounds

8x
Snatch
Clean
Swing
Tactical Thruster

Medium weight

4 Rounds

4 Dbl Row
5/5 Single Arm Swing
10 Gorilla Rows
4 Dbl KB hanging Reverse Lunge
10 Pushups

4 Rounds

5 Dbl Clean
3/3 Snatch
5 Thrusters
12 Plank KB Taps
10 Pushups

Medium/Heavy weight

4–5 Rounds

8/8 Push Press
8/8 Goblet Squats
15 Swings
8 Curls
30/30 Farmers Hike

Medium weight

20m AMRAP

8 Hero Clean & Press (each arm)
8 Goblet Lunge & Twist (each leg)
16 Tactical Thrusters

Heavy weight

6 Rounds

4 Snatches
4 Windmills
4 Racked Front Squats

Switch sides

Heavy weight

6 Rounds

Left Side:
4 Cleans
4 High Pulls
4 Snatches

Right Side:
4 Cleans
4 High Pulls
4 Snatches

Rest 60–90s

Medium weight

7–10 Rounds

5 Cleans (left)
10 Pushups
5 Cleans (right)
10 Burpees

30–60 second rest

Heavy weight

3 Rounds

40s Work / 20s Rest

KB Deadlifts
Goblet Squats
Bent Over Row (left)
Bent Over Row (right)
Deadlifts
Strict Press (left)
Strict Press (right)
Deadlift to High Pull
Suitcase Carry + March (left)
Suitcase Carry + March (right)