Skill: Sandbag over shoulder Metcon: In teams of 3: 3 Rounds for max reps: 5min cap: Run 400m AMRAP Sandbag over shoulder (#75/45) Rest 1min between rounds *one works, one holds plank,

Strength: Power Clean and Jerk 20min to build for a heavy single Rest 2min between sets Metcon: AMRAP in 10min: 10 Shoulder to overhead (#60/40) 30 Air Squats Endurance: A. Rowing Technique

Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 5 Rounds for time: 4 Squat Cleans (#85/50) 6 Burpee-Pullups 8 HSPU Skills: Double Unders Rope Climb Pushups

Strength: Every 90sec for 15min (5sets each): Even: 5 Bent-Over Rows (increase load) Odd: 5-10 Strict Dips Metcon: AMRAP in 15min: 30 Double Unders 15 Wallballs (#10/6) 30 Double Unders 15 Clean

Skill: Handstands - practice for 15min -Beginners: practice box/wall assisted handstands (kickups/wall climbs) -Intermediate: accumulate 5min hs on a wall -Advanced: practice walking/balancing Metcon: For time: 30 KB Swings (#24/

Strength: Overhead Squat 3-3-3-1-1-1 Metcon: 3 Rounds for time: 200m Farmer carry (#22.5/15, x2) 15 DB Push-Press (#22.5/15, x2) 20 Pistols Endurance: In teams of 3: 5000m Row 4000m

Metcon: In teams of 2 for time: 90 DB Thrusters (#22.5/15, x2) 90 Box Jump overs *one works, one bear hug sandbag hold (#60/45) *the sandbag may not touch the

Strength: Power Clean E2MOM: 2-2-2-2-2 Metcon: "The Chief" Upscaled 5 Rounds: AMRAP in 3min: 3 Power Cleans (#70/45) 6 Clapping Pushups 9 Jump Squats Rest 1min between rounds

Strength/Skill: Snatch - 15min to build RM1 or practice technique Metcon: AMRAP in 12min of: 10 Wallballs (#10/6) 10 Toes-to-bar 10m Handstand walk / 20m bear walk Endurance: 5 Rounds: Run 400m

Strength: Back Squat 5-5-5 Metcon: "300" For time: 25 Pull-Ups 50 Deadlifts (#61/43) 50 Push-Ups 50 Box Jumps 50 Floor Wipers (#61/43) 50 Kettlebell Clean-and-Press (#16/12, x1) (alternating)

Strength: BTN Strict press (snatch grip) 5-5-5-3-3 Metcon: 5 Rounds for time: 1 Legless Rope Climb 14 DB Goblet Squats (#22.5/15) 20 Abmat Situps Endurance: For time: 1600m Run 50 Pushups

Skill: HSPU Metcon: For time: 21-15-9 HSPU Front Squats (#50/35) 50 Double Unders

Skill: Sandbag over shoulder Metcon: In pairs, i-go-you-go for 12 rounds: 5 Sandbag Over Shoulder (#60/45) 10m Sandbag bear hug carry 5 Sandbag Squats 10m Sandbag bear hug carry 5 Burpees over

Strength: Deadlift 5-5-3-3-3 Metcon: AMRAP in 20min: 40 Wallballs (#10/6) Run 400m w/medball Skills: Progressions for strict pullups

Metcon: In teams of 3 for time: (33min timecap) 100 Cal Row / 75 Cal Assault bike 100 Thrusters (#35/25) 100 Power Snatch (#35/25) 100 Toes-to-bar 100 Power Snatch 100 Thrusters 100

Power: Box Jump for height 15min work for a single high jump Metcon: For time: 15 Overhead Squats (#45/30) 30 Pullups 10 Overhead Squats (#55/40) 20 Pullups 5 Overhead Squats (#65/

Strength: Front Squat 3-3-3-3-3 Pause for 3sec on the first rep of each set Metcon: 3 Rounds for time: 1 Stairs ascend 14 Deficit HSPU (20/10kg plates) 20 Kettlebell Swings (#24/16)

Strength: 5 Sets: Max strict Chinups Max strict Ring Dips Metcon: AMRAP in 9min: 7 Deadlifts 7 Hang Power Cleans 7 Shoulder to overhead (RX: #40/30) Into: 6min to build RM1 Ground

Skill/Strength: Hang Clean 15min to build RM2 or practice technique Metcon: AMRAP in 15min of: 6 C2B Pullups 12 KB Overhead Lunges (#24/16) 18 Pushups

Skill: Single/Double/Tripple Unders practice Metcon: For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Toes-to-bar 10-10-10-10-10m Handstand Walk Endurance: In Pairs, AMRAP in 40min of: 50 Burpees 400m Run 50 KB Swings (#24/16)

Strength: Bent-over Rows 5-5-3-3-3 Metcon: In Pairs for time: 100 Alternating Burpees 50 Thrusters (#45/30) 800m Run together 50 Thrusters (#45/30) Skills: Handstands (hold/walk)

Skill: 6 Sets for load: Push-Press + Push-Jerk (2+1) Metcon: 3 Rounds for time: 12 DB Snatch (#30/20) 50 Air-Squats 4 Rope Climbs

Strength: Romanian Deadlift 10-10-10 Metcon: AMRAP in 10min of the ladder: 1 Clean and Jerk (#60/40) 1 Burpee Box Jump 2 2 3 3... etc keep adding 1 rep until the time

Strength: Weighted Dips (bars) 5-5-5-5-5 Metcon: 10 Rounds for time: 10 Wallballs (#10/6) 10 V-ups 3 Ring Muscle-ups Skills: Handstands (hold/walk)

Strength: Back Squat 15min build to heavy 3-reps Metcon: In Pairs, 3 Rounds for time: Run 400m (together) 40 Deadlifts (#100/70) 40 Ring Pushups *one works, one rest Endurance: 4 Rounds: Run