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
Metcon: Open workout 19.3: For time: 60m dumbbell overhead lunge (#22.5/15) 50 dumbbell box step-ups (#22.5/15) 50 strict handstand push-ups 60m handstand walk Time cap: 10 minutes Weightlifting: Snatch+hang snatch 4x2+2 (60%) 3x1+2 (70%) Push press 3×3 (60%) 2×3 (70%
Strength: Front Squat 3-3-3-2-2-1 *Pause for 3sec at sets 1-3 *Pause for 2sec at sets 4-5 *Pause for 1sec at the last set Metcon: AMRAP in 17min of: 3 Rope Climbs Run 200m 15 ABmat Situps 10 Deadlifts (#80/50) Endurance: AMRAP in 36min: 4min Russian Kettlebell Swings (#24/16)
Strength: E2MOM for 16min: Clean Pull + Power Clean (2+1) Metcon: AMRAP in 14min of the ladder: 2-4-6-8.... Strict Pullups DB Hang Squat Cleans (#22.5/15, x2) Box Jumps
Strength: Weighted Ring Dips 3-3-3-3-3 Metcon: 10 Rounds for time: 3 Thrusters (#60/40) 6 Burpees 9 Pushups Endurance: 5 Rounds for time: Run 800m Row 800m 80 Double Unders
Skill: Accumulate: 1min Hanging L-Sit 2min Ring Support 3min Handstand hold split and rest as needed Metcon: "Fight Gone Bad!" Three rounds for max reps: 1min Wallball shots (#10/6) 1min Sumo deadlift high-pull (#35/25) 1min Box Jumps 1min Push-press (#35/25) 1min Row (Calories) 1min Rest
Strength: Push Press 2-2-2-2-2 Metcon: 2 Rounds for time: 25 HSPU 25 KB Front Rack Lunges (#24/16, x2) 25 Hang Power Cleans (#50/35) Endurance: 7 Rounds for time: 10 Burpees 20 Air-Squats 30 Box Jumps 40 Situps 50 Double Unders
Strength: Deadlift 5-5-5 Metcon: 3 Rounds for time: Run 800m 20 Power Snatches (#43/30) Endurance: In teams of 2: AMRAP in 28min: 30 Toes to bar 50 Calorie Row 70 Wallballs 90 Pushups Run 400m (together)
