Strength: Floor Press 5-5-5-5-5 10 Pushups after each set Rest 1:30 Metcon: AMRAP in 9min: 8 One-arm Overhead Lunges (#22.5/15) 3 Clean and Jerks (#80/50) Endurance: 5 Rounds for time: Run 400m 40 Situps 1 Stairs ascend 40 Walking Lunges steps
Skill: Handstand practice for 10min (hold/walk/balance) Metcon: For time: 50 Deadlifts (#85/60) 60 Pullups 70 Wallballs (#10/6) 80 KB Swings (#24/16) 90 Air Squats 200 Double Unders Endurance: For time: 10-20-30-40-50-40-30-20-10 Russian KB Swings (#24/16) Double Unders Run 200m after each round
Strength: C2B Chinups 5 Sets for max reps, rest 2min between Metcon: For time: 5 Push Press (#60/40) 10 Burpee Box Jump Overs 10 Push Press 10 Burpee Box Jump Overs 15 Push Press 10 Burpee Box Jump Overs 10 Push Press 10 Burpee Box Jump Overs 5 Push
Strength: E2MOM for 18min: Snatch Pull + Power Snatch (2+1) Metcon: AMRAP in 13min of: 10 V-ups 6 Thrusters (#40/30) 2 Wall Climbs Endurance: For time: 100 Double Unders 90 Air Squats 80 Situps 70 Pushups 60 Kettlebell Swings (#16/12) 50 Walking Lunges steps 40 Cal Row 30
Strength: Tempo Back Squats 3-3-3-3-3 @50X0 Metcon: For time: 30 Burpees Then: 10-8-6-4-2 Deficit HSPU Power Cleans (#70/45) Then: 30 Burpees *RX for the hspu is with two 20kg plates each side for the men or one 20kg each side for the women
Skill: Rope Climb Metcon: In Pairs, i-go-you-go for 7 rounds each: 2 Rope Climbs 10 Box Jumps 15 Weighted Situps (#15/10) Endurance: EMOM for 30min: 1 - 150m Row 2 - 15 Wallballs (#10/6) 3 - 15 GHD Back extensions 4 - 20 Walking Lunges Steps 5 -
Strength: Barbell Lunges (behind the neck) 8-8-6-6-4-4 Metcon: 3 Rounds for time: 20 DB Snatch (#22.5/15) 40 Pushups Run 400m
Strength: Push Press - 12min to build RM3 Metcon: AMRAP in 14min: 1 Overhead Squat (#70/45) 7 Burpees Over the bar 7 Strict Pullups *increase overhead squat by 1 rep each round until time is up Endurance: For time: 200 KB Swings (#16/12) 200 V-ups *E2MOM - 8.
Strength: Dumbbell Bentover Row 8-8-8-8-8 (each arm) 30-60sec plank after each set Metcon: 5 Rounds for time: 12 Medball Cleans (#10/6) 12 Toes-to-bar 48 Double Unders Endurance: In teams of 2 for time: 200 Air Squats 800m Run 120 Box Jump 800m Run 120 Push Ups 800m Run 120
Strength: Muscle Snatch 3-3-3-3-3 Metcon: 3 Rounds for time: 50 Air Squats 15 HSPU 5 Cleans (#70/45) 5 Jerks (#70/45) Competitors: A. Bring Sally Up Back Squat challenge (#60/40) B. ×´Sisson" AMRAP in 20min of: 1 Rope Climb 5 Burpees 200m Run RX: Wearing a 9/
Strength: 5 Sets for load: 2 Power Cleans + 3 Front Squats rest 2min Metcon: For time: Run 400m 30 KB Overhead Lunges (#24/16, x1) Run 400m 30 1-arm KB Thrusters (#24/16, x1) Run 400m 30 C2B Pullups Endurance: 2 Rounds for time: Run 1200m 50 Wallballs 50 Situps
Skill: Pistol Squat Metcon: For max reps: 6min AMRAP: Hang Power Cleans (#52/35) *Every break: 20 lateral bar hops Then 6min AMRAP: DB Push-Press (#22.5/15, x2) *Every break: 5 Burpees over DB Score is the number of hang power cleans and push-presses accumulated
Strength: Hang Snatch 12min to find RM1 Metcon: AMRAP in 20min of: 5 Front Squats (#40/30) 10 Pushups 15 Kettlebell Swings (#24/16) Endurance: For time: 1000 Double Unders (2000 singles) *Every break - 10 Burpees *Scale reps as needed
Skill/Strength: Split Jerk 2-2-2-1-1-1-1 Metcon: 1-2-3-4-5-6-7-8-9-10 Toes-to-bar 10-9-8-7-6-5-4-3-2-1 Deadlift (#100/70)
Strength: EMOM for 8min: 1 Legless rope climb ME Situps in remaining time Metcon: In Pairs, 2 Rounds for time of: 200m Run (together) 60 Power Snatches (#35/25) 200m Run 60 Box jump overs 200m Run 60 Thrusters (#40/30) Endurance: 2 Rounds for time: 800m Run 3 Rounds:
Strength: 5 Sets: 7 Strict Bar Dips 20sec L-Sit Metcon: AMRAP in 15min: 12 DB Snatch (#22.5/15) 8 Box Jumps 4 Ring Muscle-ups Endurance: AMRAP in 40min: 20 Pushups 20 Situps 20 Double Unders 20 Burpees 20 Lunges 20 Plate G2OH (#20/10)
