Strength: Press 2-2-2-2-2 Metcon: 5 Rounds for time: Run 400m 10 Shoulder to overhead Round 1: #40/30 Round 2: #50/35 Round 3: #60/40 Round 4: #70/45 Round 5: #80/50 Weightlifting: -Snatch lift off (snatch pull to below the knee): Light weight (practice) 9×5 -Snatch
Strength: Barbell Lunges (behind the neck) 6-6-6-6-6 (3 each leg) Metcon: For time: 100 Double Unders 50 Pushups 15 Snatches (#60/40) 100 Double Unders 15 Snatches 50 Pushups 100 Double Unders Endurance: EMOM for 30min: 1: 25 Kettlebell Swings (#16/12) 2: 15 Box Jumps 3: 15 Jacksons 4:
Strength: E2MOM For 14min: Hang Clean + Hang Clean below the knee (1+1) Metcon: 3 Rounds for time: 20 Deadlifts (#80/50) 15 Burpees Over the bar 20 Medball Cleans (#10/6) Endurance: 7 Rounds for time: Run 400m 20 Plate Overhead Lunges (#20/15) 15 Burpees on plate 10
Metcon: Open Workout 19.5: 33-27-21-15-9 reps for time of: Thrusters (#43/30) Chest-to-bar pull-ups Time cap: 20 minutes Weightlifting: Snatch with 3 pause 3×3 (60%) 2×2 (65%) 2×2 (70%) Snatch balance 3×6 (70%) High Snatch pull 3×3 (60%) 2×3 (70%) Back squat 4×
Strength: Weighted Chinups 4-4-3-3-2-2 Metcon: AMRAP in 20min of: Run 200m 12 Wallballs (#10/6) 4 Sandbag over shoulder (#60/45) Endurance: For time: 200 Double Unders 6 Rounds of "Cindy" 60 Burpees 6 Rounds of "Cindy" 200 Double Unders Skills: Kipping Pullups
Strength: Overhead Squat - 12min build to a heavy 2-rep set Metcon: For time: 50 Pushups 50 Double Unders 25 Ring Dips 50 Box Jumps 25 Overhead Squats (#50/35) 25 C2B Pullups 50 Situps
Strength: Front Squat 5-5-5 Metcon: 4 Rounds for time: 200m Farmer Carry (#24/16) 15 Knees-to-elbows 5 Hang Power Cleans (#70/45) Endurance: In teams of 2 for max cal row: Partner 1: Rows Partner 2: 20 Situps + 10 Burpees *Switch every round *Finish when each partner finished 10 rounds
Skill: Handstand Practice (10min) Metcon: AMRAP in 25min of: Run 400m 21 Jump Squats 15 Plate G2OH (#20/15) 9 HSPU Weightlifting: Hang drop snatch (Empty bar) 6×5 Hang clean 3×3 (60%) 3×2 (70%) 2×2 (80%) Power jerk 3×4 (60%) 3×3 (70%) Front squat
Strength: Push Press 3-3-3-2-2 Metcon: For time: 50-40-30-20-10 Pushups Walking Lunges steps *EMOM 4 Burpees Endurance: AMRAP in 40min: 500m Row 50 Air Squats 50 Knees-to-elbows 50 Kettlebell SDHP (#16/12)
Metcon: Open Workout 19.4: For total time: 3 rounds of: 10 snatches (#43/30) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes Weightlifting: Snatch balance 3×3 (60%) 3×3 (70%) 2×2 (80%
Skill/Strength: Split Jerk 2-2-2-1-1-1 go heavy or practice technique Metcon: For time: 15 Hang Squat Cleans (#60/40) 25 Wallballs (#10/6) 12 Hang Squat Cleans (#70/45) 25 Wallballs 9 Hang Squat Cleans (#80/50) 25 Wallballs Endurance: AMRAP in 27min: 20 Clapping Pushups 20 Kettlebell Snatches (#16/
Strength: Back Squat 5-5-4-3-3 Metcon: AMRAP in 15min of: 12 Kettlebell Swings (#24/16) 9 V-ups 3 Wall Climbs
Metcon: In Pairs for time: 100 Wallballs (#10/6) 100 Deadlifts (#100/70) 100 Pullups 100 Burpees 100 Toes-to-bar Endurance: For time: 800m Run 50 Air Squats 50 DB Snatch (#15/10) 50 Box Jumps 800m Row 40 Air Squats 40 DB Snatch 40 Box Jumps 3 Stairs ascends 30
Strength: Power Clean 3-3-3-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Ground to overhead (#50/35) 30 Double Unders after each set Weightlifting: Muscle snatch 4×3 (60%) 3×3 (65%) Hang power snatch + Overhead squat 3x1+2 (60%) 3x1+2 (70%) Front squat + Push jerk 4x2+1 (60%) 3x2+1 (70%)
Strength: Hang Cluster 2-2-2-2-2 Metcon: In Pairs, AMRAP in 22min of: Run 400m (together) 10 Sandbag over shoulder (#60/45) 10 Bar Muscle-ups Endurance: 32min EMOM: 1: 250m Row 2: 10 Box Jumps 3: 15 ABmat Situps 4: 20 Jumping Lunges
Strength: Bent Over Row 6-6-4-4-2-2 Metcon: 5 Rounds for time: 7 Push Press (#60/40) 14 Toes-to-bar 28 Air-Squats Endurance: For time: Run 1600m 100 V-Ups 100 Wallballs (#10/6) 100 DB Burpees (#15/10, x2) Run 1600m *Split reps as you like except for the runs
