Strength: Deadlift 2-2-2-2-2 Pause for 3sec at knee height Metcon: 2 Rounds for time: 30 Wallballs (#10/6) 15m DB Overhead Walking Lunges (#22.5/15, x1) 30 Box Jumps 15m DB Overhead Walking Lunges Weightlifting: -Muscle Snatch from hang (technique work) -Snatch from blocks below the knee 3x3 (60%
Strength: Hang Squat Clean 2-2-2-1-1 Metcon: 7 Rounds for time: 30 Double Unders 7 Front Squats (#50/35) 4 Bar Muscle-ups Endurance: In teams of 3 accumulate: 10,000 Meter Row 100 Burpee Box Jump 300 Double Unders Run 4KM
Strength: 15min build to an RM5 Strict Deficit HSPU Metcon: 3 Rounds for time: Run 400m 15 DB Power Cleans (#22.5/15, x2) 40 Pushups Endurance: 7 Rounds for time: Run 400m 15 Air Squat 10 Pushups 5 Burpees 15 Air Squats 10 Pushups 5 Burpees
Strength: 5 Sets for load of the complex: Clean Pull + Hang Power Clean + Front Squat + Power Clean + Front Squat Metcon: 3 Rounds for time: 7 Clean and Jerks (#60/43) 14 C2B Pullups 21 Box Jumps Weightlifting: -Barbell box jump 5×5 -Military press Max test -Split jerk Technique work
Strength: Overhead Squat 3-3-3-3-3 Metcon: 12 Rounds for time: 15 Wallballs (#10/6) 25 Double Unders Endurance: For time: Run 1600m Into 10 Rounds: 10 Abmat Situps 10 Box Jumps 10 Air-Squats 10 Burpees 10 Plate Lunges (#15/10) Skills: Snatch + Clean Basicsf
Strength: EMOM for 10min: Even: 10 Strict Toes-to-bar Odd: 30sec L-Sit *scale as needed Metcon: In teams of 3, Every 6min for 24min (4 rounds) complete: 400m Run (together) In remaining time AMRAP: Round 1: 15m Sandbag Carry (#75/45) Round 2: Burpee Box Jumps Round 3: DB Hang Power
Strength: 6 Supersets for load: 10 Bulgarian Split Squats (5 each leg) 10 DB Single-leg Deadlifts (5 each leg) *Rest 2min between sets Metcon: For time: 21-15-9 Hang Power Snatch (#43/30) Burpees over the bar HSPU Endurance: For time: 27-24-21-18-15-12-9-6-3 Wallballs (#10/6) Burpees over medball Toes-to-bar
Strength: Paused Weighted Dips (bars/boxes) 3-3-2-2-2 Pause for 3sec at the bottom of each rep Metcon: For time: Row 1000m 15 Clusters (#60/40) Run 800m 15 Clusters 200 Double Unders Weightlifting: -Snatch balance+over head squat (60%) 1+3 /3 (70%) 1+2 /3 (75%) 1+2 /2
Skill: Rope Climb Metcon: "DT" 5 Rounds for time: 12 Deadlifts (#70/47.5) 9 Hang Power Cleans (#70/47.5) 6 Push Jerks (#70/47.5) Endurance: AMRAP in 30min of: Run 400m 20 Wallballs (#10/6) 20 Toes-to-bar 20 Plate Overhead Lunges (#20/15)
Strength: BTN Push Press (snatch grip) 5-5-5-3-3 Metcon: 5 Rounds for time: Run 200m 20 DB Goblet Squats (#22.5/15) 30 Double Unders 1 Legless Rope Climb RX: Wear a 9/6kg vest Endurance: For time: 1600m Run 50 Pushups 50 Situps 1200m Run 50 Pushups 50 Situps 800m
Strength: 5 Sets: Max unbroken strict pullups Rest 3min between sets Metcon: 2 Rounds for time: 30 DB Snatch (#22.5/15) 20m Burpee Broad Jumps 10 Strict Ring Dips Weightlifting: -Hang snatch+Hang high pull (50%) 3+1 /4 (60%) 3+1 /3 (65%-70%) 2+1 /2 -Snatch
Strength: Push-Press - 15min to find RM5 Metcon: In teams of 2, for time: 400m Farmer carry (#24/16) 100 KB swing (#24/16) 400m Farmer carry 100 Deadlifts (#85/55) 400m Farmer carry *Split work as needed, 1 work at a time Endurance: For time: 20-18-16-14-12-10-8-6-4-2 reps of: Burpees
Strength: Touch and Go Power Snatch 3-3-3-3-3 Metcon: 4 Rounds for max reps: 1min Sandbag Cleans (#60/45) 1min Cal Row 1min Burpees on plate 1min Plate Overhead Lunges (#20/15) 1min Rest
Strength: Pause Back Squat 3-3-3-3-3 *2sec pause at the bottom of each rep Metcon: 2 Rounds for time: Run 800m 12 Power Cleans (#65/42.5) 12 Burpee Pullups Endurance: AMRAP in 15min: 10 Medball Cleans (#10/6) 20 Box Jumps 30 Mountain Climbers Rest 3min and then: AMRAP in
Skill: Tabata Handstand hold + L-Sit hold (alternate) Metcon: For time: 50 DB Hang Clean and Jerks (#22.5/15 ,x1) 40 Toes to Bar 30 Thrusters (#50/35) 20 Burpee Box Jump-overs 10 Rope Climbs Weightlifting: -Jerk from behind the neck-snatch grip (50%) start 5×8 Ascending weight -No feet
Strength: 15min build to a heavy max: DB Press + Push Press (2+3) *use 2 dbs Metcon: AMRAP in 15min: 60 Double Unders 30 Wallballs (#10/6) 15 DB Deadlifts (#22.5/15, x2) Endurance: "Chelsea" EMOM in 30min of: 5 Pullups 10 Pushups 15 Air-Squats
