Skill: 15min Handstands Practice (hold/walk/balance/obstacles) Metcon: AMRAP in 20min of: 15 Cal Row (12 Bike) 12 Toes-to-bar 9 Wallballs (#10/6) 6 Hang Power Cleans (#60/40) 3 Ring Muscle-ups

Strength: Snatch Balance 2-2-2-2-2 *pause for 5 sec at the bottom of each rep Metcon: 2 Rounds for time: Run 400m 50 KB Swings (#24/16) 25 Ring Dips Endurance: For time: 50-40-30-20-10

Strength: E2.5MOM for 15min: Clean Pull + Squat Clean + Front Squat 2 Sets: 1+1+3 2 Sets: 1+1+2 2 Sets: 1+1+1 Metcon: 5 Rounds for time: 100 Double

Strength: 5 Sets: 5 Dual DB/KB Z-Press 10-20sec Hanging L-Sit hold Metcon: 3 Rounds for max reps: 1min Burpees 1min Power Snatches (#35/25) 1min Box Jumps 1min Thrusters (#35/25) 1min

Strength: E2MOM for 14min: Press + Push-Press (2+2) Metcon: In Pairs, 20min For max distance Row/Bike: Partner 1: Row/Bike Partner 2: 1 Round: 16 Pushups 8 Hang Power Cleans (#70/45)

Strength: Back Squat 5-5-5 Metcon: For time: 10 Burpees over the bar 20 Thrusters (#40/30) 10 Burpees over the bar 16 Thrusters (#50/35) 10 Burpees over the bar 12 Thrusters (#60/

Strength: 15min build up load for the complex: Power Snatch + Overhead Squat (2+2) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (#100/70) 30 Double Unders 1 Rope Climb Endurance: For time: 500 Double Unders

Strength: Bent-over Rows 6-6-5-5-4-4 *Rest 1:30 Metcon: For time: 25 Toes-to-bar then: 10 rounds of: 8 DB Hang Power Cleans (#22.5/15,x2) 8 DB Box Step Overs then: 25 Toes-to-bar

Strength: Bulgarian Split Squats 5-5-5-5-5 (each leg) 20sec Hollow Hold after each set Metcon: 6 Rounds for time: 40 Double Unders 7 Hang Squat Cleans (#60/40) 7 HSPU Endurance: AMRAP in 18min:

Strength: Weighted Chin-ups 4-4-3-3-2-2 *when done, complete another set of max unbroken strict chin-ups (not weighted) *rest 2:00 between sets Metcon: AMRAP in 15min: 6 S2OH (#60/40) 8 KB Front Rack

Strength: E2MOM for 14min: Snatch Balance + Overhead Squat (1+3) *pause for 5sec at the bottom of the squat for the snatch balance (1st rep only) Metcon: AMRAP in 16min of: 10 DB

Skill: 4 Sets: 5 Weighted Ring Dips Max Unbroken Pushups Rest 2:30 Metcon: 2 Rounds for time: 25 DB Snatch (#22.5/15,x1) 40 Goblet Squats (#22.5/15,x1) 120

Strength: 12min build up load for: Squat Clean + Hang Squat Clean (1+1) Metcon: On a running clock for 14min: Row 90cal / Bike 60cal On remaining time, AMRAP: 1 Power Clean (#100/60)

Strength: Split Jerk 2-2-2-1-1-1 Metcon: AMRAP in 15min of the ladder: 4-6-8-10-12... etc keep adding 2reps DB Power Cleans (#22.5/15,x2) Toes-to-bar DB Front Rack Lunges (#22.5/15,x2) Box

Strength: 15min build up to an RM4 Deadlift Metcon: "The Last Dance" For time: 10-9-8-7-6-5-4-3-2-1 Wall Walks Thrusters (#60/40) Endurance: For time: Run 400m Row 500m Bike 800m 100-80-60-40-20 Air-Squats

Strength: Every 1:30 for 15min (10 sets): 1 Bear Complex: Power Clean Front Squat Push-Press Back Squat Push-Press Metcon: AMRAP in 16min of: 15 Wallballs (#10/6) 10 Deficit Pushups (#20/10kg

Strength: Hang Power Snatch 12min build load for a 5-reps touch-and-go set. *technique over load Metcon: 5 Rounds for time: Run 200m 40 Air-Squats 20 Pushups 10 Strict Pullups 5 Strict HSPU Skills:

Strength: E2MOM for 12min: Hang Power Clean + Push Press (1+2) Metcon: AMRAP in 12min of: 10 Bar Muscle-ups 10 Box Jump Overs 10 Hang Power Cleans (#60/40) 10 Box Jump Overs

Strength: Weighted Dips (bars/boxes) 7-6-5-4-3 *rest 2:00 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Devil-Clusters (#22.5/15,x1) 15 Situps Endurance: AMRAP in 34min of: 24 KB SDHP (#16/12) 24 Wallballs

Strength: 15min to build up load for an RM2 Thruster Metcon: AMRAP in 16min of: 2 Rope Climbs 6 Hang Squat Cleans (#60/40) 50-60-70-80... Double Unders *keep adding 10 DUs every round