Pullups: Chin ladder: Start with your max amount of reps. Next set, subtract one rep, etc. So if an athlete can do 10 pullups, their pullup sets would be 10-9-8-7-6-5-4-3-2-1
Deadlift: 3×8


10 Burpees
20 kettlebell swings
200m run

5 rounds.

Post time to comments.

Midline Stability:

10 V-ups
10 Tuckups
4 Rounds



  1. Crud..messed this up

    Read chinups not pullups so 11..9….1
    Deads 160-180-185 bac doing great no pain

    Couldnt do metcon- back twinging even 35# brought pain

  2. GS:

    Jerks: 15 – 35 – 25 – 20
    Snatches: 25/25 – 20/20 – 15/15


    4 rounds 11:30 – Couldn’t rest long enough between GS and metcon because of conferences. Will deadlift tomorrow.

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