Skill: 15min Handstands practice Metcon: For time: 21-15-9 Thrusters (#52/35) 42-30-18 Toes-to-bar *EMOM 3 Burpees over the bar Endurance: For time: Run 1000m 100 Lunges Run 800m 90 Situps Run 600m 80 KB Swings (#16/12) Run 400m 70 Pushups Run 200m 60 Burpees
Strength: Front Squat - 15min work to build an RM2 Metcon: AMRAP in 16min: 25 Abmat Situps 15 Box Jumps 10 S2OH (#60/40)
Skill: Box Jump for height - 15min work to a highest jump Metcon: 7 Rounds for time: 35 Double Unders 20 Wallballs (#10/6) 5 Ring Muscle-ups Endurance: For time: 100 Rollups 200 Goblet Lunges (#16/12) 300 Russian Twists (#16/12) *Split reps as you like
Strength: Weighted Pullups 3-3-3-3-3-3 Metcon: E4MOM for 12min (3 rounds): Run 400m AMRAP Clean and Jerks on remaining time *RX: 1st Round #60/40 2nd Round #70/45 3rd Round #80/50 Endurance: In teams of 2: Row 2000m Run 1600m Then accumulate: 200 Burpee Box Jumps Then: Row 1000m
Strength: Push Press 5-5-5-3-3 Metcon: AMRAP in 20min of: Run 200m 16 Pistols 8 Strict HSPU Endurance: In teams of 4 for max distance row in 40min: Partner 1: Rows Partners 2 and 3: Partner Medball Passes (#10/6) Partner 4: Rest *Switch roles every time the medball falls or
Strength: Hang Power Clean 2-2-2-2-2 Metcon: 5 Rounds for time: 40 Double Unders 10 DB Thrusters (#22.5/15, x2) 10 Ring Dips Endurance: For time: Run 1600m 70 Box Jumps 60 V-ups 50 Pullups 40 Burpees 160 Double Unders Skills: 1. Double Unders 2. Kipping Pullups
Strength: Back Squat 5-5-5 Metcon: "300" For time: 25 Pullups 50 Deadlifts (#61/43) 50 Pushups 50 Box Jumps 50 Floor Wipers (#61/43, each side) 50 Alternating Kettlebell Clean-and-Presses (#16/12, x1) 25 Pullups Endurance: For time: 100 Wallballs (#10/6) Run 800m 100 DB Snatches (#15/
Strength: Deadlift 3-3-2-2-1-1 Metcon: For time: 50-40-30-20-10 Double Unders 5-10-15-20-25 Hang Squat Cleans (#43/30) Endurance: AMRAP in 40min of: 5 Pullups 10 Pushups 15 Air-Squats 20 Situps 25 Double Unders
Strength: 15min build up to a heavy load for the complex: Clean + Hang Clean + Jerk (1+1+1) Metcon: For time: 30 Situps 50 DB Snatch (#22.5/15, x1) 30 Situps 50 Toes-to-bar 30 Situps 50 Burpees 30 Situps Endurance: 5 Rounds for time: Run 800m 30 Wallballs (#10/
Strength: Floor Press 5-5-5 AMRAP Strict Ring Dips after each set Rest 2:30 Metcon: 5 Rounds for time: Run 400m 15 Wallballs (#10/6) 15 Pullups Endurance: 6 Rounds for reps: 1min KB Swings 1min KB Goblet Squats 1min KB Push-Press 1min KB Sumo-Deadlift High-Pull 1min KB Facing Burpees
Strength: 20min work up to a heavy 1-rep Snatch or practice technique Metcon: AMRAP in 10min: 3 Power Snatches (#60/40) 5 Burpees over the bar 7 Front Squats (#60/40) Endurance: AMRAP in 18min: Run 400m 30 Jump Squats Row 300m 15 Box Jump Overs Into: AMRAP in 18min:
Strength: Weighted Ring Dips 3-3-3-3-3 Pause for 3sec at the bottom of the first rep of each set Metcon: 5 Rounds for time: 16 KB Front Rack Lunges (#24/16, x2) 16 Knees-to-elbows Endurance: For time: 400 Double Unders 50 Mountain Climbers 300 Air-Squats 50 Mountain Climbers 200 Pushups 50
Strength: Tempo Back Squat @33X1 3-3-3-3-3 Metcon: AMRAP in 20min of: 12 Box Jumps 8 S2OH (#60/40) 12 V-ups Endurance: In Pairs, 5 Rounds for time: 1000m Row 50 Medball Cleans (#10/6) 50 Kettlebell Swings (#16/12) Skills: Ring Muscle-ups Requirment: 5 chest-to-bar pullups
Strength: 15min build up to a heavy load for: Clean Pull + Power Clean (2+1) Metcon: 4 Rounds for time: 10 Squat Cleans (#70/45) 10 Strict HSPU Endurance: 10 Rounds for time: 300m Row 30 Double Unders 15 Burpees
Skill: 15min Handstands practice Metcon: AMRAP in 14min of: 30 Double Unders 3 Hang Power Snatch (#43/30) 3 Overhead Squat 30 Double Unders 4 Hang Power Snatche 4 Overhead Squats 30 Double Unders 5 Hang Power Snatch 5 Overhead Squats ...etc keep adding 1rep until the time is over.
Strength: Press 5-5-5 Push-Press 3-3-3 Metcon: 3 Rounds: In 4:00min cap: 12 DeadLifts (#120/80) 24 Pushups AMRAP 10m Shuttle Runs on remaining time. *no rest between rounds *score is the distance in meters accumulated in the shuttle runs
