Strength: Snatch Pull 3-3-3-3-3 Metcon: AMRAP in 15min: 12 Power Cleans (#43/30) 12 Burpees 24 Lateral bar hops Endurance: 5 Rounds for time: Row 500m 40 Russian Kettlebell Swings (#16/12) 30 Situps 20 Burpees 10 Rollups Skills: 1. Double Unders 2. Pistol Squat
Skill/Strength: Split Jerk 2-2-2-1-1-1 Metcon: For max reps, on a running clock: 0:00 – 10:00 1600m run then, max DB hang clean & jerks (#22.5/15, x2) 10:00 – 17:00 800m Run then, max Pullups 17:00 – 21:00 400m Run then, max Wallballs (#10/6)
Strength: Weighted Pushups 8-8-6-6-4-4 Metcon: AMRAP in 14min of: 4 Strict Ring Dips 8 C2B Pullups 12 Box Jumps Endurance: For time: Run 1500m 100 Plate G2OH (#20/15) Run 1500m
Strength: Touch and Go Power Clean 5-5-5-3-3 Metcon: In Pairs for time: 500 Double Unders 150 Push-Press (#35/25) 100 Toes-to-bar Weightlifting: -Barbell box jump -Hang muscle snatch (50%) 3×5 (55%) 3×3 -Hang snatch below the knee (60%) 3×3 (65%) 3×2 (70%) 2×2 -Front squat
Strength/Skill: Turkish Getup 3-3-3-3-3 (each arm) Metcon: 2 Rounds for time: 30m KB Overhead Walking Lunges (#24/16, x1) 40 Kettlebell Swings (#24/16) 50 Pushups Endurance: 5 Rounds for time: 35cal Row 25 Abmat Situps 15 Burpees over the abmat 15 Toes-to-bar 25 Air Squats 35 Double Unders
Strength: High Hang Clean 2-2-2-2-2 Metcon: 5 Rounds for time: 8 Deadlifts (#100/70) 15 Wallballs (#10/6) Run 400m Endurance: For time: 50 Pullups Run 400m 50 Thrusters (#20/15) Run 800m 50 Thrusters (#20/15) Run 400m 50 Pullups
Strength: 15min to build RM1 Thruster Metcon: For time: 30 S2OH (#50/35) 60 Box Jumps 30 S2OH Weightlifting: -Overhead squat (60%) 5×5 -Snatch balance (60%) 3×3 (70%) 3×3 -Hang power snatch (60%) 3×3 (65%) 3×3 (70%) 2×2 -Snatch pull with 3 pause (60%
Strength: Back Squat 10-10-10 *go as heavy as possible for 10 reps Metcon: 10 Rounds for time: 30 Double Unders 7 Double KB Snatch (#24/16, x2) Endurance: 5 Rounds: Run 400m 20 Box Jumps 20 Situps 20 DB Thrusters (#15/10, x1) Rest 2min Skills: Ring Muscle-up
Skill: Kipping Pullups Metcon: For time, 27-21-15-9-3 reps of: Hang Squat Cleans (#43/30) Pullups
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
