Strength: 15min build up to RM3 Dips (bars or boxes) Metcon: AMRAP in 12min of the ladder: 3-6-9-12... Power Snatch (#50/35) Toes-to-bar Endurance: AMRAP in 32min of: 20 Cal Row 10 Devil-Press (#15/10,x1) 14 Cal Bike 20 DB Thrusters (#15/10,x1)
Strength: E2MOM for 12min (6sets): 5 Weighted Deficit Pushups 15 Hollow Rocks Metcon: For time: 50 Situps 50 Double Unders 40 KB Swings (#32/24) 50 Double Unders 30 Strict Pullups 50 Double Unders 20 Hang Squat Cleans (#60/40) 50 Double Unders 10 Wall Walks 50 Double Unders Endurance:
Strength: Single-leg Romanian Deadlifts (barbell) 12-12-12-12 (6/6) *20sec L-Sit after each set Metcon: 3 Rounds for time: 30 Wallballs (#10/6) 15 DB Box Step-overs (#22.5/15,x2) 30 Pushups
Strength: Box Front Squats 5-5-3-3-3 Metcon: AMRAP in 16min of: 6 Power Cleans (#80/50) 12 Burpees over the bar 2 Rope Climbs Competitors: A+B: On a 15:00 Minute Clock For time: 21-15-9: Barbell Thrusters (#43/30) Burpee Over Rower *If not completed within 12 minutes, continue to
Strength: Tempo Overhead Squats 3-3-3-3-3 @5330 Metcon: 6 Rounds for time: 12 DB Deadlifts (#22.5/15,x2) 24 Cal Row (or 17 Cal Bike) 8 HSPU Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb
Skill: 15min Handstands practice and progressions (hold/walk/balance) Metcon: For time: 10 Power Cleans (#70/45) 10 Toes-to-bar 10 Thrusters (#70/45) 10 Box Jump Overs 10 Burpee Ring Muscle-ups 10 Box Jump Overs 10 Thrusters 10 Toes-to-bar 10 Power Cleans Endurance: 10 Rounds for time: 10 Man-Makers (#15/
Strength: Weighted Pullups 5-5-5-5-5 Metcon: AMRAP in 15min of: 21 Wallballs (#10/6) 15 Hang Power Cleans (#40/30) 9 Burpees over the bar Endurance: 3 Rounds for max reps: 4min AMRAP: 50 Jump-Squats MAX Cal Bike on remaining time 4min AMRAP: 40 Plate Overhead Situps MAX Cal Row on
Strength: E2MOM for 12min: Build heavy load for the complex: Hang Squat Clean + Front Squat + Jerk (1+1+1) Metcon: 4 Rounds for time: 24/18 Cal Bike (or Row 400/320m) 14 Hang DB Snatches (#22.5/15,x1) 14 Overhead DB Lunges 14 Ring Dips Endurance: AMRAP in
Strength: E3MOM for 15min: 5 Power Snatches (touch and go) Metcon: 5 Rounds for reps: AMRAP in 3min: 6 Pullups 9 Box Jumps 12 Situps *rest 1min between amraps Endurance: 2 Rounds for time: Run 1200m 50 DB Burpees (#10/6,x2) 50 Kettlebell Swings (#16/12) 50 V-Ups 50
Strength: 15min to find 1RM Thruster Metcon: For time: 100-80-60-40-20 Double Unders 10-8-6-4-2 Clean and Jerks (#60/40) Mobility: Upper Body
Strength: 4 Sets: 14 Deficit Reversed Barbell Lunges (BTN, 7/7 alternating) Metcon: For max reps: Tabata Box Step-ups (#22.5/15,x1) Tabata Assault Bike (cal) Tabata Toes-to-bar Tabata Row (cal) Tabata Goblet Squat (#22.5/15,x1) Competitors: A) Strength: 20min to find: 1rm technical Deadlift B) 20min
Metcon: For time: Run 1600m 50 Deadlifts (#80/50) Row 1600m 30 Power Cleans (#60/40) Bike 1600m (1mile) 15 Bar Muscle-ups Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Strength: Deadlift 5-5-5 Metcon: 7 Rounds for time: 30 Double Unders 15 Pushups 7 Hang Power Snatches (#43/30) Endurance: AMRAP in 38min of: 10-20-30-40-50-60... etc Plate Overhead Lunges (#15/10) Plate Russian Twists Burpees on Plate Run 200m w/Plate after every round
Strength: EMOM for 12min: Even - 20sec Hollow Hold Odd - 5 Strict Deficit HSPU (scale as needed) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Single-arm Devil Press (#22.5/15) 20-18-16-14-12-10-8-6-4-2 Box Jump Overs Endurance: For time: Run 1600m, then: 7 Rounds: 20 Kettlebell Swings (#16/12) 10 Burpees over KB 40
Strength: Front Squats 3-3-3-2-2-2 *pause for 3sec at the bottom of each rep Metcon: 3 Rounds for time: Run 400m 20 Toes-to-bar 10 DB Thrusters (#22.5/15,x2) 5 Ring Muscle-ups Endurance: In Pairs for time: Run 800m (together) 200 Medball Passes (3/2m distance) 200 KB Swings (#16/
Strength: Weighted Chinups 15min to find RM3 Metcon: 10 Rounds for time: 7 Box Jumps 5 Front Squats (#60/40) 3 Push Jerks Endurance: For time: Run 400m 50 Box Jumps 50 Situps Run 400m 40 Jumping Lunges 40 Situps Run 400m 30 Pushup Burpees 30 Situps Run 400m 20
