Day 101

A. Strength

EMOM x 10 minutes,

3 Deadlifts @ 80%

B. Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 minutes

8 Dumbbell Snatch (75/55)
12 Push-ups
24 Sit-Ups

Day 100

A. Jerk Complex

8 Sets of,

Push Press + Push Jerk + Split Jerk 

B. EMOM x 10 Minutes

3 Front Squats @ BW**

** NO OLY SHOES **

C. MetCon (EMOM)

EMOM x 20 Minutes

Odd: 10 Push Press (95/65)
Even: 10 KB Swings (70/53)

Day 99

A. Strength

EMOM x 15 Min,

1 Clean & Jerk (Work Up)

B. MetCon (Time)

For Time,

40 Box Jumps (24/20″)
40 Toes 2 Bar (60 Sit Ups)
40 Shoulder to Overhead (75/55)
40 Wall Balls (20/14)

*18 Min Time Cap*

Day 98

A. Max Effort Movement

Bench Press (Fat Gripz) - work up to today's 3RM

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

T- Bar Row 4 x 8-12

Rest 30s

Face Pull 4 x 12

Rest 30s

D. Vanity Work Superset 

EZ Bar Curls 3 x 12

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 97

A. Row

4 x 500m/1 min rest between efforts

B. Strength

Every :90 for 10 Rounds:

2 Rep Front Squat (Work up)

C. MetCon (AMRAP) x 12 Minutes

10 KBS (70/53)
60 Double unders
6 10m Shuttle sprints** 

**(every turn around counts as a rep)**

Day 96

A. Strength/Skill

EMOM x 20 Minutes,

Odd: 30 Double Unders

Even: 10 Alt. DB Snatch (70/50)

B. Core

Three Rounds of,

30 Banded Good Mornings

30 Abmat Sit-Ups

1:00 Plank Hold

Day 95

A. Strength

EMOM x 14 Minutes:

Odd: 3 Rep Deadlift

Even: 3 Muscle Ups (6 Pull ups + 6 Dips)

B. Accessory Work (Superset)

Four sets of,

DB Bench Press x 12

Barbell Row (Underhand Grip) x 12

C. Vanity Work (Superset)

Three sets of,

Hammer Curls x 12

Med Ball Push-Ups x 15