Skill: Handstand Practice - 15min Metcon: A. 4 Rounds for time: 5 Power Snatches (#65/42.5) 40 Double Unders B. In remaining of 14min build up to max load of: 1-rep Overhead Squat (from the floor) Endurance: In pairs, AMRAP in 37min: 20-40-60-80-100-120... etc Cal Row Burpee Step Overs
Strength: E3MOM for 15min: Power Clean + Hang Power Clean + High Hang Power Clean (1+1+1) Metcon: AMRAP in 18min of: 3 Bar Muscle-ups 8 KB Swings (#32/24) 12 Pistols Endurance: For time (45min timecap): 100 Sumo-Deadlift High Pulls (#20/15) 100 Thrusters (#20/15) 100 Power Cleans (#20/
Strength: Tempo Back Squat @3030 10-10-10 Metcon: 3 Rounds for time: 30 DB Snatch (#22.5/15) 30 Box Jump Overs Weightlifting: -Snatch grip press behind the neck MAX OUT RM1 -Snatch balance (70%) 3×3 (80%) 2×3 (85%) 2×2 (90%) 1×3 -Front squat+split jerk Start
Strength: E2.5MOM for 15min (6 sets): 2-reps Paused Hang Cleans 1st rep pause 3sec under the knee 2nd rep pause 3sec over the knee Metcon: AMRAP in 17min: 200m Run 10 Wallballs (#10/6) * Add 5 reps of wallballs every round Endurance: AMRAP in 35min of: 20 Pushups 20
Skill: Rope Climb Metcon: For time: 75 Double Unders 12 Hang Clean and Jerks (#70/45) 5 Rope Climbs 50 Double Unders 6 Hang Clean and Jerks 3 Rope Climbs 25 Double Unders 3 Hang Clean and Jerks 1 Rope Climb
Strength: Weighted Chinups 5-5-5 (E3MOM) Metcon: For time: Run 400m 100 Air-Squats Run 400m 100 Pushups Run 400m 100 Situps Run 400m 100 KB Swings (#16/12) Endurance: Same as wod just with 800m runs
Strength: Cluster - 15min to build RM1 Metcon: 2 Rounds For time: 16 S2OH (#60/40) 24 KB/DB Front Rack Lunges (#24/16, x2) 32 Box Jumps Weightlifting: -Snatch with 3 pause (60%) 2×3 (65%) 2×3 (70%) 2×2 -Hang snatch (70%) 3×3 (75%) 2×2
Strength: E3MOM for 12min: Max Unbroken Strict Ring Dips *unbroken = without getting off the rings Metcon: AMRAP in 15min: 400m Run 15 Deadlifts (RX: Bodyweight) Endurance: 2 Rounds for time: 20 Devil Presses (#15/10, x1) 45 Box Jumps 70 V-ups 95 Air-Squats 120 Double Unders
Strength: High Box Weighted Step-ups 8-8-8-8 (4 each leg) *box height = as high as possible without breaking perfect form! Metcon: For max reps: 8min AMRAP: 8 Situps 5 Burpees 2 Hang Squat Cleans (#70/45) 3min Rest 5min AMRAP: 8 Knees-to-elbows 5 Burpees 2 Hang Squat Cleans (#80/50) 2min
Strength: Muscle Clean 5-5-3-3-3 Metcon: 3 Rounds for time: Run 800m 21 HSPU 12 Strict Pullups Weightlifting: -Hang power snatch + ohs (55%) 3/1+3 (60%) 3/1+2 (65%) 2/1+2 (70%) 1/1+2 -Clean + power jerk Start (50%) Ascending weight 1+1 -Clean pull with one
Strength: Press - 15min to find RM3 Metcon: 10 Rounds for reps: 30sec Burpees 30sec Rest 30sec DB Thrusters (#22.5/15, x2) 30sec Rest Endurance: In teams of 3, Row for max calories in 40min Partner 1: Rows Partner 2: 50 Double Unders Partner 3: 50 Air-Squats *Rotate roles
Strength: Front Squats 5-5-5-5-5 Metcon: AMRAP in 12min of: 7 Ring Dips 10 Hang Power Cleans (#60/40) 12 V-Ups
Strength: 7 Sets for load or practice trchnique: Snatch Pull + Power Snatch (1+1) Metcon: AMRAP in 20min: Run 200m 12 Wallballs (#10/6) 1-2-3-4.... Rope climbs Endurance: Every 4min for 8 rounds: Run 400m AMRAP: 10 KB Swings 8 V-Ups 6 Burpees
Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: For time: 10 Clean and Jerks (#60/40) 10 Squat Cleans (#60/40) 10 Burpees over the bar 10 C2B Pullups 100 Double Unders 10 C2B Pullups 10 Burpees over the bar 10 Squat Cleans 10 Clean and Jerks Weightlifting: -Clean + Hang clean below the
Skill: 12min Handstand practice Metcon: For time: 50 Knees-to-elbows 50 DB Push Press (#22.5/15, x1) 50 Sandbag Deadlifts (#75/60) 50 Burpee Box Jumps Endurance: 10 Rounds for time: 15 Sumo Deadlift High-Pulls (#24/16) 30 Calorie Row 45 AbMat Sit-Ups 60 Single Unders
Strength: Overhead Squat 8-8-8 Metcon: 3 Rounds for time: 40 Lunges 7 Thrusters (#70/45) Run 400m Endurance: AMRAP in 42min of: 3-9-15-21-27... etc adding 6reps to each drill Pushups Box Jumps Situps Plate G2OH (#20/15) *Run 200m after each set
