Strength: Bent-Over Rows 8-6-6-4-4 *5-10 Slow Dragonflags after each set Metcon: For time: 32 Toes-to-bar 15m DB Overhead W.Lunges 32 Burpee-Pullups 15m DB Front Rack W.Lunges 32 Ring Dips 15m DB Suitcase W.Lunges 32 DB Snatches RX: #22.5/15, x1
Strength: Paused Overhead Squat 3-3-3-3-3 *pause for 3sec at the bottom Metcon: For time: 5-4-3-2-1 Hang Squat Cleans (#80/50) 25-20-15-10-5 Clapping Pushups 25-20-15-10-5 V-ups Endurance: 5 Rounds for time: Run 400m 30 Situps 21-15-9: Box Jumps Pushups Goblet Squats (#16/12)
Strength: Press 5-5-5 Metcon: 7 Rounds for time: 40 Double Unders 15 KB Swings (#24/16) 3 Ring Muscle-ups Weightlifting: -Snatch pull up to knee (60%) 3×8 -Snatch pull with pause above knee (60%) 2×6 -Snatch pull (60%) 2×4 -Snatch Touch n' go *Practice
Strength: DB Bulgarian Split Squat 5-5-5 (each leg) Superset with: DB Single leg deadlift 5-5-5 (each leg) Metcon: 3 Rounds for time: 20 Hang Clean and Jerks (#40/30) 20 Bar facing burpees Endurance: For time: 100 Double Unders 100 Air Squats 100 Situps 100 Pushups 100 Pullups 100 Pushups
Strength: Power Clean 3-3-2-2-1-1 Metcon: For time: 50 Wallball Shots (#10/6) Run 400m 50 S2OH (#50/35) Run 400m 50 C2B Pullups Endurance: For time: Run 800m Row 800m Then 3 Rounds: 60 Kettlebell Swings (#16/12) 60 Walking Lunges Steps 60 Situps Then: Row 800m Run 800m
Metcon: Open Workout 20.3: For time: 21 deadlifts (#102/70) 21 handstand push-ups 15 deadlifts (#102/70) 15 handstand push-ups 9 deadlifts (#102/70) 9 handstand push-ups 21 deadlifts (#143/93) 15m handstand walk 15 deadlifts (#143/93) 15m handstand walk 9 deadlifts (#143/93) 15m handstand walk Time
Strength: 15min to build RM2 Front Squat Metcon: AMRAP in 15min of: 4-6-8-10... Sumo-Deadlift High Pull (#52/35) 10 Pushups 5 Burpees Endurance: AMRAP 35min with a partner: Partner A: Run 800m Partner B: AMRAP: 21 Cal Row 15 Jacksons 9 Box Jumps *Switch every time partner comes back from
Strength: Floor Press 5-5-5-5-5 10-20sec Hollow hold after each set Metcon: 3 Rounds for time: 6 Overhead Squats (#60/40) 6 Box Jump Overs 8 Front Squats (#60/40) 8 Box Jump Overs 10 Hang Power Cleans (#60/40) 10 Box Jump Overs
Strength: Tempo Pullups @3332 3-3-3-3-3 *add weight if possible Metcon: For time: 70 Dumbbell Snatches (#22.5/15) 60 Wallballs (#10/6) 50/35 Calorie Row 40 Handstand Push-ups Endurance: 5 Rounds for time: Run 800m 23 Thrusters (#20/15) 10 Bar facing burpees *Rx: wear a 9/6kg vest
Strength. Push Jerk 3-3-2-2-1-1 Metcon: 6 Rounds for time: 16 KB Front Rack Lunges (#24/16, x2) Run 200m w/KB (#24/16, x1) 2 Rope Climbs Weightlifting: -Hang snatch+High pull (60%) 3+1 3 (65%) 3+1 3 (70%) 2+1 2 -Power jerk Snatch grip behind the
Skill/Strength: Power Snatch 3-2-2-1-1-1 go heavy or practice technique Metcon: 5 Rounds for time: 8 Power Snatches (#43/30) 12 Ring Dips 16 Box Jumps Endurance: AMRAP in 26min of: 10 Wallballs (#10/6) 10 Pushups 10 Kettlebell Swings (#16/12) Into: 2 Rowing Sprints attempts for 500m Row
Strength: Weighted Pushups 5-5-4-4-3-3-3 Metcon: For time: 50 Air Squats 18 Power Cleans (#60/40) 9 Ring Muscle-ups 50 Air Squats 12 Power Cleans (#70/45) 6 Ring Muscle-ups 50 Air Squats 9 Power Cleans (#80/50) 3 Ring Muscle-ups
Metcon: Open Workout 20.2 AMRAP in 20min of: 4 DB Thrusters (#22.5/15, x2) 6 Toes-to-bar 24 Double Unders Weightlifting: -Clean (60%) 5×1 (70%) 4×1 (75%) 3×1 (80%) 2×3 -Tempo front squat 5 sec' Start (50%) 1×8 ascending weight -Tempo snatch pull
Strength: Front Rack Reversed Lunges 8-8-8-8 10-20sec Ring Support after each set Metcon: AMRAP in 16min of: 18 Dumbbell Hang Clean and Jerks (#22.5/15, x1) 15 Lateral Burpees over the DB 12 Toes-to-bar Endurance: 10 Rounds for time: Row 250m 50 Double Unders 25 Kettlebell Swings (#16/12)
Strength: Press 10-8-6-4-2 *rest 2min and increase load between sets Metcon: AMRAP in 7min of: 7 Thrusters (#43/30) 7 Box Jumps -Rest 2min and continue with: AMRAP in 7min of: 7 Squat Cleans (#43/30) 7 Burpee-Pullups
Skill: Handstand practice for 15min Metcon: For time: Run 400m 21 Deadlifts (#100/70) 21 HSPU Run 400m 15 Deadlifts 15 HSPU Run 400m 9 Deadlifts 9 HSPU Endurance: For time: Run 1600m 100 KB Swings (#16/12) 100 V-ups 100 Pushups 100 Lunges 100 KB SDHP (#16/12) Row
