Strength: Weighted Chinups 5-5-3-3-3 Metcon: AMRAP in 14min of: 5 Bar Facing Burpees 7 Overhead Squats (#60/40) Run 200m Weightlifting: -5 min' Squat Warmup -Overhead Squat (60%-70%) 3×8 -Muscle Snatch (55%-65%) 2×8 -Hang Power Snatch (60%-70%) 2×8
Strength: Squat Clean 3-3-2-2-2 Metcon: For time: 25 Double Unders 30 Kettlebell Swings (#24/16) 25 Double Unders 30 HSPU 25 Double Unders 30 Burpee Box Jumps 25 Double Unders 30 Front Rack KB Lunges (#24/16, x1) Endurance: For time: 100 Wallballs (#10/6) Run 1600m 75 Pushups Run
Strength: E2.5MOM for 12.5min (5 sets): 4 Back Squats Metcon: For max reps: 5min AMRAP: 15 Wallballs (#10/6) 5 Hang Power Cleans (#70/45) 2min Rest 5min AMRAP: 15 Pushups 5 Front Squats (#70/45) 2min Rest 5min AMRAP 15 Situps 5 S2OH (#70/45)
Strength: Jerk 3-3-3-3-3 (from the rack) Metcon: 3 Rounds for time: Run 400m 15 DB Thrusters right arm (#22.5/15, x1) 15 DB Thrusters left arm
Strength: 6 Sets: 4 Weighted Ring Dips 4 Deadlifts Metcon: AMRAP in 12min of: 7 Squat Snatches (#43/30) 25 Double Unders
Skill: Handstand hold practice (wall assisted or free standing) Metcon: 5 Rounds for time: 16 KB Overhead Lunges (#24/15, x1) 20 Kettlebell Swings (#24/15) 24 Hollow Rocks
Strength: E3MOM for 15min (5 sets): Clean Pull + Hang Squat Clean + Front Squat + Push-Press (1+2+2+1) Metcon: AMRAP in 15min of: 10-20-30-40... etc Air-Squats Situps Deadlifts (#60/40) Endurance: 4 Rounds: 6min AMRAP: 12 KB SDHP (#16/12) 12 Jump Squats 34 Double Unders *Rest 2min between amraps
Strength: Paused Thrusters 5-3-3-2-2 *Pause for 3sec at the bottom of the squat before finishing every rep *Rest 2:00 Metcon: For time: 40 DB Power Cleans (#22.5/15, x1) 40 Wallballs (#10/6) 40 DB Push-Press 40 Box Jump Overs Weightlifting: -Snatch Balance (60%) 3×3 (70%) 3×
Strength: 4 Sets: 5-10 Strict C2B Pullups (no weight) 7 Strict Toes-to-bar Max time Hanging L-Sit/Hollow hold Metcon: AMRAP in 10min of: 3 HSPU 6 Hang Squat Cleans (#70/45) 6 HSPU 6 Hang Squat Cleans 9 HSPU 6 Hang Squat Cleans 12 HSPU 6 Hang Squat Cleans ... etc
Strength: 15min build to a 5-rep touch-and-go Power Snatches Metcon: For time: 21-15-9 Thrusters (#43/30) 42-30-18 Pushups *EMOM - 4 Burpees over the bar
Strength: Bent-over Rows 8-8-8 Max unbroken pushups after each set Rest 2:00 Metcon: For time: Run 400m w/DB (#22.5/15, x1) Then 3 Rounds: 50 Air Squats 15 Hang Clean and Jerks (#43/30) Then Run 400m w/DB
Strength: E2MOM for 12min (6sets): Power Clean + Hang Power Clean + Push-Press (1+2+3) Metcon: AMRAP in 16min of: 50 Double Unders 21 Kettlebell Swings (#24/16) 14 KB Hang Squat Cleans (#24/16, x1)
Strength: Tempo Front Squats @3330 3-3-3-3-3 Metcon: For time: 10-20-30-20-10 DB Snatch (#22.5/15, x1) Wallballs (#10/6)
Strength: Weighted Pullups 5-5-5 Metcon: 6min AMRAP: 9 Deadlifts (#60/40) 12 Box Jumps Rest 2min 4min AMRAP: 6 Hang Power Cleans (#60/40) 9 Pushups Rest 2min 2min AMRAP 3 Front Squats (#60/40) 6 Burpees over the bar Endurance: For time: Run 800m 100 Thrusters (#20/15) Run
Strength: E3MOM for 9min (3 Sets): 5 Deadlifts (increase load between sets) 30sec Hollow hold Metcon: 7 Rounds for time: 5 Hang Power Snatch (#40/30) 7 HSPU 12 V-Ups
Strength: Tempo Back Squat @3030 5-5-5 Metcon: For time: 50 Medball Cleans (#10/6) Run 400m 50 S2OH (#43/30) Run 400m 50 Kettlebell Swings (#24/16) Endurance: AMRAP in 30min of: Run 400m 12-24-36-48... etc keep adding 12 reps Wallballs (#10/6) Kettlebell Swings (#16/12) Pushups
