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
Strength: Sumo Deadlift 3-3-3-2-2 Metcon: 5 Rounds For time: 20 Pushups 10-8-6-4-2 Front Squats (weights increase) 20 Situps Rx' weights: 10 - #70/45 8 - #75/47.5 6 - #80/50 4 - #85/52.5 2 - #90/55 Endurance: 5 Rounds for time: 40 Double
Strength: Weighted Ring Dips - 15min to find RM3 Metcon: For time: 21 Overhead Squats (#60/40) Run 400m 15 Ring Muscle-ups Run 400m 9 Overhead Squats Run 400m Weightlifting: -Squat snatch strict press 5×5 -Snatch balance (60%) 3×3 (65%) 3×2 (70%) 2×2 -Hang clean (70%
Strength: Press 5-5-5 Metcon: 4 Rounds for max reps: 4min AMRAP: 3 Squat Cleans (#70/45) 6 Burpees over the bar 9 Toes-to-bar *Rest 1min between amraps Endurance: In Pairs for time: 50-40-30-20-10-20-30-40-50 Wallballs (#10/6) Cal Row Box Jumps *one works, one rest Skills: 1. Double Unders 2. Bar
Strength: Paused Front Squats 3-3-3-3-3 5sec pause at the bottom of each rep Metcon: AMRAP in 16min of: 48 Double Unders 24 DB Snatch (#22.5/15)
Strength: 3 Supersets: 5 Floor Press 30sec L-Sit Metcon: "Fran" For time, 21-15-9 Thrusters (#43/30) Pullups Endurance: In Pairs for max distance Row in 25min: Partner 1: Rows Partner 2: 10 Box Jumps 10 Wallballs (#10/6) 10 Kettlebell Swings (#16/12)
Strength: Every 2:30min for 15min (6 sets): Clean + Front Squat (1+3) Metcon: For time: 1-2-3-4-5-6-7-8-9-10 Strict HSPU 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#60/40) Weightlifting: Box jump with bar 5×6 -Hang snatch (60%) 3×3 (65%) 2×3 (70%) 2×3 -Power jerk behind the neck (60%) 3×
