Strength: Strict Press 3-3-3 Push Press 2-2-2 Push Jerk 1-1-1 Metcon: AMRAP in 12min: 10-20-30-40-50-60... Double Unders 10 DB Hang Clean and Jerks (#22.5/15, x2) Endurance: For time: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps Thrusters (#20/15) Ring Row
Speed: Snatch Balance 3-3-3-2-2-2 Focus on speed under the bar and not on weight Metcon: 5 Rounds for time: 10 Overhead Squats (#50/35) 8 Burpees over the bar 10 Kettlebell Swings (#32/24) Weightlifting: -Hang muscle snatch (50%) 3×3 (55%) 3×3 -Hang snatch below the knee (60%
Strength: E3MOM for 15min: Max unbroken strict pullups Metcon: In teams of 3 for max reps (wallballs): Partner 1: Run 400m Partner 2: Max Wallballs (#10/6) Partner 3: Rest *rotate every 400m run *25min time cap Endurance: For time: 120 Knees-to-elbows 120 Cal Row 120 Box Jumps 120 Pushups
Strength: Pause Deadlift 3-3-3-3-3 pause for 3 sec 5cm off the ground and at the top of each rep Metcon: 6 Rounds for time: 30 Air Squats 5 Bar Muscle-ups Endurance: For time: 1000-800-600-400-200m Run 50-40-30-20-10 Kettlebell SDHP (#24/16) Air Squats Situps
Strength: Squat Snatch 2-2-1-1-1-1 Metcon: 5 Rounds for time: 9 Burpees 9 Box Jumps 9 Pullups 9 DB Thrusters (#15/10, x2) 9 Toes-to-bar Weightlifting: -Barbell box jump -Jerk dips 5×8 ascending weight -Power jerk behind the neck (60%) 3×3 (70%) 3×3 (75%) 2×2 (80%) 2×
Strength: Back Rack Reversed Lunges 6-6-6-6-6 Metcon: 4 Rounds: 3min AMRAP: 1 Rope Climb 3 Wall Climbs 5 Box Jump Overs Rest 1min between amraps Endurance: In pairs, AMRAP in 40min: 50 Cal Row 40 Plate G2OH (#20/15) 30 Synced Jump Squats 40 KB Russian Twists (#16/12) 50
Strength: Weighted Ring Dips 5-5-5-5-5 Metcon: AMRAP in 10min of: 3 Deadlifts 3 Power Cleans 3 Front Squats 3 Push Press RX: #70/45
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20min of: 5 HSPU 10 Pistols 15 Pullups Endurance: In Pairs: Row for max distance in 32min Partner 1: Rows Partner 2: 1 Stairs ascend *Switch every stairs ascend
Strength: 5 sets for max load: Power Clean + Front Squat (2+2) Metcon: For Time: 800m Run 80 Wall balls (#10/6) 40 Burpees 20 Deadlifts (#100/70) 800m Run Weightlifting: -Kettlebell jump squat and high pull -Start position static hold -Snatch pull with 5sec pause below knee 3×8
Strength: Legless L-Rope Climb 2-2-2-2-2 add a weighted vest or scale down as needed Metcon: For time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (#22.5/15, x2) V-Ups 15m Broad Jumps (7.5m x2) Endurance: 3 Rounds for time: 20 Wallballs (#10/6) 20 Box Jumps 20 Cal Row 20 Thrusters 20
Strength: Paused Back Squat 2-2-2-2-2 Pause for 5sec at the bottom Metcon: "JT" 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Endurance: In teams of 2: 100 Burpees 200 Kettlebell Swings (#16/12) 300 Situps 400 Double Unders *One partner works while the other runs 400m
Strength: 20min to build a heavy Clean and Jerk Metcon: For Time: 30 Hang Clean and Jerks (#70/45) *Every time the bar is dropped perform 100 Double Unders Weightlifting: -Snatch balance (60%) 3×5 (70%) 3×3 -Hang snatch below the knees (60%) 3×5 (70%) 3×3 -Front
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 18min of the ladder: Run 200m 6 Toes-to-bar 2 HSPU Run 200m 8 Toes-to-bar 4 HSPU ... continue adding 2reps to each movement after every 200m run Endurance: For time: 300 Wallballs (#10/6) *every break do 10 burpees over the medball Skills: Clean + Snatch
Speed/Stamina: Death by 10m run Metcon: In Pairs, 3 Rounds for time: 32 Box Step-ups (#22.5/15, x2) 16 Thrusters (#60/40) 8 Rope Climbs *one works, one rest
Strength: Weighted Pullups 5-5-5 Metcon: 5 Rounds for time: 15 Burpees over the bar 15 Overhead Squats (#43/30) Endurance: AMRAP in 15min: Run 200m 20 Wallballs (#10/6) 20 Box Jump Overs *Rest 3min into: AMRAP in 15min: Row 300m 20 Kettlebell Swings (#16/12) 20 Burpees
Strength: DB Z-Press 6-6-6-6-6 20sec Hollow Hold after each set Metcon: 5 Rounds: AMRAP in 3min: 6 C2B Pullups 9 Deadlifts (#85/55) 12 Jumping Lunges *Rest 1min between amraps Weightlifting: -Snatch with 2 pauses (60%) 3×3 (70%) 3×3 (75%) 2×2 -Hang power snatch (60%) 5×3
