Skill: Kipping Pullups Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Pullups Push-Press (#43/30) Box Jumps Endurance: For time: Run 1000m Then: 3 rounds 30 Goblet squat (#24/16) 30 Kettlebell Swings (#16/12) 30 Burpees

Strength: Deadlift 2-2-2-2-2 Metcon: AMRAP in 15min: 2 Squat Cleans (#70/45) 20 Lateral bar hops 8 HSPU 4 Squat Cleans 20 Lateral bar hops 8 HSPU 6 Squat Cleans 20 Lateral bar

Strength: 6 Sets for load: Power Clean + Push-Press + Push Jerks (1+1+2) *rest 2min between sets Metcon: Im Pairs, AMRAP in 20min for max calories: Partner A: Calorie Row Partner B: 4

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

Strength: Floor Press 8-8-6-6-6 20sec L-Sit after each set Metcon: In Pairs, I-go-you-go: AMRAP in 15min of: 4 Deadlifts 3 Power Cleans 2 Front Squats *RX: #80/50 Endurance: For time: 3 Rounds:

Strength: Hang Power Cleans 3-3-2-2-1-1-1 Metcon: 5 Rounds for time: 16 DB Hang Clean and Jerks (#22.5/15, x1) 8 Strict Pullups 16 Box Jump Overs Weightlifting: -Hang muscle snatch (50%) 3×

Strength: 5 Sets: Max Strict C2B Chinups Max Strict HSPU *Rest 2-3min Metcon: AMRAP in 12min: 30 Double Unders 20 Wallballs (#10/6) 10 Power Cleans (#60/40) Endurance: AMRAP in 40min: 20

Strength: E2MOM for 12min: Paused Back Squats 2-2-2-2-2-2 Pause for 3sec at the bottom of each set Metcon: 5 Rounds for time: 15 Sumo-deadlift High Pulls (#43/30) 15 Ring Dips Endurance: 3

Strength: 6 Sets for load: Clean + Hang Clean + Front Squat (1+1+1) Metcon: AMRAP in 20min of: Run 400m 3 Rope Climbs 21 KB Swings (#32/24) Weightlifting: -Barbell box jump -Hang

Strength: Push-Press 3-3-3-2-2-2 Metcon: 3 Rounds for time: 20 Wallballs (#10/6) 15 C2B Pullups 20 Medball Cleans 15 Knees-to-elbows Endurance: E6MOM for 36min: Run 400m 8 Burpee Box Jumps 10 Pushups 12

Strength: Every 2.5min for 15min (6 sets): Snatch Balance + Overhead Squat (1+2) Metcon: 10 Rounds for time: 3 Deadlifts (#125/85) 6 Ring Dips 9 Box Jump Overs

Strength: Barbell Lunges (BTN) 10-8-6-4-4 *20sec L-sit hold after each sets Metcon: 5 Rounds for max reps: 3min AMRAP: 10 DB Hang Power Cleans (#22.5/15, x2) 15 Pushups 20 Double Unders

Strength: Romanian Deadlift 8-8-8-8 *rest 2min between sets Metcon: 5 Rounds for time: 12 KB Thrusters (#24/16, x1) 10 KB Front Rack Lunges (#24/16, x1) 8 Toes-to-bar 6 HSPU 4 Burpee-Pullups

Skill: Handstand Practice - 15min Metcon: A. 4 Rounds for time: 5 Power Snatches (#65/42.5) 40 Double Unders B. In remaining of 14min build up to max load of: 1-rep Overhead

Strength: E3MOM for 15min: Power Clean + Hang Power Clean + High Hang Power Clean (1+1+1) Metcon: AMRAP in 18min of: 3 Bar Muscle-ups 8 KB Swings (#32/24) 12 Pistols Endurance: For

Strength: Tempo Back Squat @3030 10-10-10 Metcon: 3 Rounds for time: 30 DB Snatch (#22.5/15) 30 Box Jump Overs Weightlifting: -Snatch grip press behind the neck MAX OUT RM1 -Snatch balance

Strength: E2.5MOM for 15min (6 sets): 2-reps Paused Hang Cleans 1st rep pause 3sec under the knee 2nd rep pause 3sec over the knee Metcon: AMRAP in 17min: 200m Run 10 Wallballs

Skill: Rope Climb Metcon: For time: 75 Double Unders 12 Hang Clean and Jerks (#70/45) 5 Rope Climbs 50 Double Unders 6 Hang Clean and Jerks 3 Rope Climbs 25 Double Unders

Strength: Weighted Chinups 5-5-5 (E3MOM) Metcon: For time: Run 400m 100 Air-Squats Run 400m 100 Pushups Run 400m 100 Situps Run 400m 100 KB Swings (#16/12) Endurance: Same as wod just with

Strength: Cluster - 15min to build RM1 Metcon: 2 Rounds For time: 16 S2OH (#60/40) 24 KB/DB Front Rack Lunges (#24/16, x2) 32 Box Jumps Weightlifting: -Snatch with 3 pause

Strength: E3MOM for 12min: Max Unbroken Strict Ring Dips *unbroken = without getting off the rings Metcon: AMRAP in 15min: 400m Run 15 Deadlifts (RX: Bodyweight) Endurance: 2 Rounds for time: 20 Devil Presses

Strength: High Box Weighted Step-ups 8-8-8-8 (4 each leg) *box height = as high as possible without breaking perfect form! Metcon: For max reps: 8min AMRAP: 8 Situps 5 Burpees 2 Hang Squat Cleans

Strength: Muscle Clean 5-5-3-3-3 Metcon: 3 Rounds for time: Run 800m 21 HSPU 12 Strict Pullups Weightlifting: -Hang power snatch + ohs (55%) 3/1+3 (60%) 3/1+2 (65%) 2/1+2

Strength: Press - 15min to find RM3 Metcon: 10 Rounds for reps: 30sec Burpees 30sec Rest 30sec DB Thrusters (#22.5/15, x2) 30sec Rest Endurance: In teams of 3, Row for max

Strength: Front Squats 5-5-5-5-5 Metcon: AMRAP in 12min of: 7 Ring Dips 10 Hang Power Cleans (#60/40) 12 V-Ups