Metcon: For time: 100 Thrusters (#40/30) 100 Burpees 100 Box Jumps 100 Cal Bike *E4MOM - Run 200m *Rx: Wear a 10/6kg Vest *Complete all reps in any order/split you

Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: 2 Rounds for time: 400m Run 40 Burpees 400m

Strength: Front Squat - 15min build to an RM4 Metcon: For time: 50-40-30-20-10 DB Snatch (#22.5/15,x1) V-Ups Endurance: Every 6min for 6 rounds: 60 Double Unders 400m Run 20 Burpees

Strength: Press 2-2-2-2-2 *rest 2min Metcon: For time: Run 200m 10 Squat Cleans (#60/40) 10 Burpees over the bar Run 200m 8 Squat Cleans (#70/45) 8 Burpees over the bar Run

Strength: 15min build up load for a "Bear Complex״: 1 Power Clean 1 Front Squat 1 Push-Press 1 Back Squat 1 Push-Press Metcon: For time: 10 Ring Muscle-ups 100 Air-Squats 10 Ring

Strength: 4 Sets: Max Strict C2B Pullups 20sec Hanging L-Sit hold *rest 2:00 Metcon: In Pairs, I-go-you-go AMRAP in 20min of: 3 Sandbag Cleans (#75/45) 6 DB Step-ups (#22.5/15,

Strength: 15min build up to a heavy set of the complex: 1 Snatch Pull 1 Hang Snatch High Pull 1 Snatch (3sec pause at bottom) Metcon: "Michael" 3 Rounds for time:

Strength: Sumo-Deadlift - 15min build for an RM3 Metcon: For time: 15-12-9 Hang Squat Cleans (#50/35) C2B Pullups into: 9-12-15 Thrusters (#50/35) Ring Dips Endurance: AMRAP in 33min of: 21 Goblet

Strength: Back Squat 4-4-4-3-3 Metcon: AMRAP in 16min of: 8 Toes-to-bar 7 Box Jumps 6 Burpees over the bar 5 S2OH (#60/40) Endurance: EMOM for 35min: 1 - 12/8 Cal Bike

Strength: Hang Power Snatch 2-2-2-1-1-1 Build to a heavy load or practice technique Metcon: For time: Run 800m 15 Hang Power Snatch (#60/40) 200 Double Unders 15 Hang Power Snatch Run 800m

Strength: Elevated Ring Rows 5-5-5-5-5 *add weight (plates) every set if possible Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Power Cleans (#22.5/15,x2) Toes-to-bar Assault Bike (calories) Skills: Double Unders Kipping/Butterfly Pullups

Strength: Romanian Deadlifts 8-8-6-6-4-4 Metcon: 10 Rounds for time: 3 Bar Muscle-ups 5 Hang Power Cleans (#70/40) 7 Wallballs (#10/6) Endurance: In Pairs, i-go-you-go: AMRAP in 32min of: 15 Air Squats

Strength: Front Squat - 15min build to an RM3 Metcon: AMRAP in 15min of: 4 Strict Pullups 8 Deficit Pushups (#20/10 plates) 12 Pistols (scale to jump squats) Endurance: AMRAP in 35min:

Strength: 7 Sets: 2 Power Cleans (touch and go) *rest 1:30 Metcon: 3 Rounds for time: Row 500/400m 21 Abmat Situps 12 Overhead Squats (#43/30) 3 Rope Climbs Endurance: 5

Strength: Weighted Chinups 5-5-5-3-3-3 Metcon: AMRAP in 14min of: 3 Dual DB/KB Thrusters (#22.5/15,x2) 60 Double Unders 6 Dual DB/KB Thrusters 60 Double Unders 9 Dual DB/KB

Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: In Pairs for time: 120 Deadlifts (#70/45) 30 Box Jump Overs 80 Hang Power Cleans (#70/45) 30 Box Jump Overs 60 Shoulder to overhead (#70/45)

Strength: Every 1:30 for 15min (10 sets) 1 Snatch Pull 1 Snatch 1 Hang Snatch Metcon: 6 Rounds for time: 12 Medball Cleans (#10/6) 10 Toes-to-bar 8 HSPU Skills: Strict Ring

Strength: 3 Sets: 5 Press 10 Bent-over Rows *rest as needed between sets Metcon: For time: 50-40-30-20-10 Double Unders 16 DB Snatch (#22.5/15,x1) Endurance: AMRAP in 35min of: Bike 30/

Strength: Overhead Squat 3-3-3-3 *pause for 3 sec at the bottom of each rep build up load each set. Metcon: For time: 30 C2B Pull-ups 400m Run 30 Power Snatches (#60/40) 30

Strength: Tempo Front Squats 2-2-2-2-2 @72X2 Metcon: 4 Rounds for time: Run 200m 20 KB Swings (#24/16) 20 KB Box Step-ups (#24/16,x1) Endurance: For time: Run 800m 50 V-Ups Run