Strength: Push-Press 5-5-5 Metcon: AMRAP in 20min: 3 Ring Muscle-ups 12 DB Snatches (#22.5/15) 20 Lunges Weightlifting: -Snatch with pause in catch 5 sec' ascending weight -Power snatch (50%) 3×3 (60%) 2×3 -Clean+squat+power jerk (60%) 1+2+1 3 (70%) 1+2+1
Strength: Deadlift 5-5-3-3-3 Metcon: AMRAP in 18min: 4 Power Cleans (#80/55) 8 Strict HSPU 32 Double Unders Endurance: 7 Rounds for time: 10 Deadlift (#60/40) 10 Bar Facing Burpees 10 Pullups 20 Situps 20 Pushups 20 Back Extension Run 400m Skills: Butterfly Pullups *Requirement: Good Kipping Pullups
Strength: Back Squat 3-3-3-3-3 Metcon: 10 Rounds for time: Run 200m 7 DB Push-Press (#22.5/15, x2)
Strength: Hang Power Clean 3-3-3-3-3-3 Metcon: For time: 100 Thrusters (#43/30) *Every time you break a set do: 10 Burpees over the bar Endurance: For time: 10 Rounds of "Cindy" Row 3000m Run 1600m
Skill: Snatch Balance 6x2 Metcon: 6 Rounds for time: 18 Abmat Situps 10 1-arm DB Power Clean and Jerks (alt arms each rep, #22.5/15) 8 Ring Dips Weightlifting: -Muscle snatch from squat position -Snatch with pause (60%) 5×3 (70%) 3×3 -Hang snatch (60%) 3×3 (70%
Strength: E3MOM for 15min: 2 Jerks (any style) Increase weight between sets Metcon: For time: 15 Hang Power Cleans (#60/40) Into: 28-21-15-9 of Kettlebell Swings (#32/24) Goblet Squats (#32/24) Into: 15 Hang Power Cleans (#60/40) Endurance: 7 Rounds for time: 10 Renegade rows (#15/10) 10
Skill: Pistol Squat Metcon: AMRAP in 14min: 4 Power Snatches (#60/40) 8 Pistols 12 Situps Endurance: In teams of 2: 100 Burpees 200 Air-Squats 300 Situps 400 Double Unders *One partner works while the other runs 400m
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Climb 2 – DeadLifts (120/70kg) 3 – Toes to bar 4 – Burpees 5 – WallBall Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Tripple Unders (x3 doubles or x6 singles) After completing the first
Strength: 15min to find RM1 Power Clean Metcon: AMRAP in 12min of: Max Hang Squat Cleans (#60/40) *Every break - 8 DB S2OH (#22.5/15, x1) *Score is the number of cleans accumulated only Endurance: E2MOM for 20min: Run 200m *Max Mountain Climbers on remaining time Rest 5min
Strength: Elevated Ring Rows (weighted) 4-4-4-4-4 Metcon: For time: 200m Farmer Carry (#24/16, x2) 100 Double Unders 50 Pushups 25 Overhead Squats (#60/40) 50 Pushups 100 Double Unders 200m Farmer Carry
Strength: Weighted Ring Dips 5-5-5-3-3-3 Metcon: AMRAP in 14min of: 7 Toes-to-bar 10 Hang Power Cleans (#50/35) 7 Burpee Box Jumps Endurance: For time: 100 Kettlebell Swings (#16/12) Run 800m 100 Double KB Cleans (#16/12, x2) Run 800m 100 Front Rack KB Lunges (#16/12, x2) Run
Strength: Box Front Squats 3-3-3-3-3 Metcon: 3 Rounds for time: Run 400m 50 ABmat Situps 20 HSPU Weightlifting: -High hang clean (50%) 6×3 -Clean from blocks under the knee (60%) 3×5 (70%) 3×3 -Power jerk (60%) 3×5 (70%) 2×2 -Front squats (70%) 3×3 (80%
Skill: Snatch Metcon: 6 Rounds for time: 3 Snatches (#70/45) 2 Rounds of "Cindy" 1 Rope Climb Endurance: AMRAP in 35min of: 100 Double Unders 50 Kettlebell Swings (#16/12) 25 Thrusters (#20/15)
Strength: 5 Sets for load: Press + Push-Press (1+2) Metcon: For time: 50-35-20 Wallballs (#10/6) 20-15-10 C2B Pullups 70-50-30 Double Unders Endurance: 5 Rounds for time: 30/24 Cal Row 30 Pushups 30 DB Snatch (#15/10) 30 Pushups 400m Run
Strength: Bulgarian Split Squat (front rack) 5-5-5-5-5 (each leg) Metcon: For time: 21 Deadlifts (#100/70) 15m Handstand Walk 15 Deadlifts (#110/75) 15m Handstand Walk 9 Deadlifts (#120/80) 15m Handstand Walk Weightlifting: -Push press 3×5 (50%) 3×3 (60%) -Power jerk behind the neck 3×3 (60%
Strength: 6 Sets for load: 3 Front Squats + 1 Jerk Metcon: 4 Rounds for time: 5 Squat Cleans (#80/50) 10 Ring Dips 15 Box Jumps Endurance: In Pairs, AMRAP in 40min of: 1 Stairs Ascend (together) 30 Goblet Squats (#16/12) 20 HSPU 10 Synced Burpees Skills: 1. Pistol
