Strength: Weighted Ring Dips 5-5-5-5-5 Metcon: For time: 50 Pushups 40 Kettlebell Swings (#32/24) 30 Power Snatches (#43/30) 20 Burpee Box Jumps 10 Strict HSPU Endurance: AMRAP in 40min of: 10 Wallballs (#10/6) 20 Mountain Climbers 10 KB Hang Squat Cleans (#16/12, x1) 20 Mountain Climbers
Strength: Floor Press 8-8-6-6-4-4 *20sec L-Sit after each set Metcon: 6 Rounds for time: 6 Deadlifts (#120/80) 5 Burpees over bar 12 Wallballs (#10/6) 5 Burpees over bar
Strength: E2.5MOM for 15min: Push Jerk 3-3-3-2-2-1 *3sec pause at the catch before completing the lift Metcon: AMRAP in 18min of the ladder: 1-2-3-4... Hang Squat Cleans (#70/45) 10 KB Swings (#24/16) 10 Box Jumps Outdoor: Running Annie For time: 800-400-200-400-800m Run 80-40-20-40-80 Situps
Strength: Weighted Pushups 8-8-6-6-4-4 Metcon: AMRAP in 20min of: 7 HSPU 14 KB/DB Front Squats (#24/16, x2) Run 200m Endurance: 4 Rounds for time: Run 800m 24 KB Thrusters (#16/12, x1) 24 Burpees over KB 24 Hollow Rocks Outdoor: AFAP: 100 Air Squats 100 Pushups 100 Situps
Strength: Front Rack Lunges 6-6-6-6-6 *Rest 2:00 Metcon: For time: 50-40-30-20-10 Double Unders 16 DB Hang Clean and Jerks (#22.5/15, x1) Outdoor: For time: 50 Air Squats 10 Burpees 40 Situps 10 Burpees 30 Lunges 10 Burpees 20 Pushups 10 Burpees 10 Rollups 10 Burpees 20 Push
Strength: Weighted Pullups 5-5-5 Weighted Chinups 3-3-3 Metcon: 7 Rounds for time: 7 Power Cleans (#50/35) 7 V-ups 7 Box Jump Overs Endurance: "Kelly" 5 Rounds for time: Run 400m 30 Wallballs (#10/6) 30 Box Jumps
Strength: Deadlift 3-3-3-2-2 *pause for 3sec under the knee before completing the lift Metcon: AMRAP in 16min of: 5 Overhead Squats (#60/40) 20 Pushups 5 Overhead Squats 20 Situps Outdoor: 400m run Then: 3 rounds of: 30 m walking lunges 30 air squats 30 back extensions 400m run Then:
Strength: 5 Sets for load: 3-pos Power Clean (floor, hang, high hang) *rest 1:30 Metcon: For Time: 800m Run 40 Kettlebell Swings (#24/16) 40 Goblet Squats 80 Double Unders 400m Run 20 Kettlebell Swings 20 Goblet Squats 40 Double Unders 200m Run 10 Kettlebell Swings 10 Goblet Squats
Strength: 15min build up to an RM1 Squat Clean Metcon: For time: 27-21-15-9-3 Burpee Step-ups (#22.5/15, x1) Toes-to-bar
Strength/Skill: E2.5MOM for 15min (6 sets): Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) *go heavy or practice technique Metcon: 3 Rounds for time: Run 400m 30 Medball Cleans (#10/6) 12 Push Jerks (#60/40) Outdoor: For time: Run 1000m 400 Mountain Climbers (200/200)
Strength: Strict C2B Pullups 5-5-5-5-5 *no weight added, pull as low as possible Metcon: 3 Rounds for max reps: 1min Deadlifts (#60/40) 1min Pushups 1min V-Ups 1min Single arm Devil-Press (#22.5/15, x1) 1min Rest Endurance: 4 Rounds for time: 75 Double Unders Run 400m 50 Kettlebell Swings
Strength: 7 Sets for load: 3 Muscle-Clean + Press (1+1) *Rest 1:30 Metcon: AMRAP in 13min of: 12 Hang Power Cleans (#40/30) 12 Front Rack Lunges 24 Air-Squats Weightlifting: -Push press with pause 3×8 increasing weights -Hang power clean+Push jerk 8/4+1 increasing weights -Front
Strength: E3MOM For 15min (5 sets): 2 Split Jerks Metcon: For time: 20 HSPU 10 Box Jump Overs 40 Thrusters (#35/20) 10 Box Jump Overs 40 Thrusters 10 Box Jump Overs 20 HSPU Endurance: For time: 50-40-30-20-10 Medball Clean + Wallball (#10/6) *10 Box Jumps + 400m Run after each
Strength: Back Sqaut 4-4-4-4-4-4 Metcon: AMRAP in 12min of: 5 Deadlifts (#100/70) 7 Double DB/KB Push-Press (#22.5/15, x2) 5 Burpees over the bar Outdoor: AMRAP in 32min: Run 600m 20 Jumping Lunges 15 V-Ups 20 Pushups 15 Back Extensions
Strength: 4 Sets: 5 Floor Press MAX Unbroken Pushups after each set *rest 2:00 between sets Metcon: AMRAP in 20min: 14 DB Snatches (#22.5/15, x1) 6 Hang Squat Cleans (#70/45) Run 400m Endurance: AMRAP in 36min: 3 Wall Climbs 6 Rollups 9 Box Jumps 12 Situps
Strength: Snatch - 15min work for a heavy 1rep snatch or practice technique Metcon: For time: 150 Kettlebell Swings (#24/16) *Every time you break do: 20 Pushups + 30 Air-Squats
