Skill: Handstand practice for 15min Metcon: For time: Run 1200m 60 Wallballs (#10/6) 120 Double Unders 60 C2b Pullups Competitors: A. Tempo Overhead Squat 2-2-2-2-2-2 @3333 B. For time: 21 Sandbag over shoulder (#60/40) 9 Ring Muscle-ups 40m Sandbag carry 15 Sandbag over shoulder (#60/40) 15 Chest
Strength: 7 Sets: 3 Push Jerks rest 1min 3 HSPU (deficit if possible) rest 1min Metcon: 6 Rounds for max reps: 2min work (all out), 1min rest 3 Burpees over DB 6 DB 1-arm Hang Squat Clean (#22.5/15) 9 Situps Skills: Snatch and Clean basics
Strength: Sumo-Deadlift 4-4-3-3-2-2 Metcon: AMRAP in 10min of the ladder: 2-4-6-8... Thrusters (#52.5/35) Toes-to-bar
Strength: Tempo Front Squats @33X1 3-3-3-3-3 Metcon: 6 Rounds for time: 40 Double Unders 10 Power Cleans (#50/35) 20 Situps Endurance: 5 Rounds for max reps: Max Unbroken Wallballs (#10/6) Run 800m
Strength: Press 5-5-3-3-3 Metcon: In Pairs for time: Run 400m (together) 30 Sandbag Over shoulder (#75/45) Run 400m 40m Sandbag Carry (each, any style) Run 400m 30 Sandbag Over shoulder Run 400m
Strength: 8 Sets for load: Clean Pull + Clean (1+1) Metcon: Max Rounds in 5min of: 6 Strict Pullups 6x8.5m Shuttle Run w/Plate (#20/10) 10 Wallballs (#10/6) *3 Rounds, rest 1min between Endurance: For time: 10 Rounds of: -5 Burpees -10 Jump Squats -15 Kettlebell Swings
Strength: Bent-Over Rows 5-5-5 Metcon: 5 Rounds for time: 10 KB Snatch (#24/16) 10 Pistols 20 KB SDHP (#24/16) Endurance: 7 Rounds for time: 50 Double Unders 40 Air Squats 30 Situps 20 Pushups 10 Pullups
Strength: 15min to build for an RM3 Back Squat Metcon: AMRAP in 14min of: 6 DB Burpee Box Step Overs (#22.5/15) 6 HSPU 1 Rope Climb Competitors: A. 15min to build RM1 Power Clean then 1 set of amrap touch and go reps with 70% of the weight
Strength: Snatch 2-2-2-1-1-1 Metcon: 3 Rounds for time: 6 Hang Cleans (#80/50) 12 Burpee-C2B Pullups 24 Wallballs (#10/6) Endurance: In Pairs, AMRAP in 30min of: 20 Sync'd Burpees 20 Sync'd Air Squats 20 Sync'd Situps (clap on top) Skills: Handstand Pushups
Strength: Thrusters 5-5-5 *warm up to a heavy set of 5, then go 3 sets across Metcon: AMRAP in 21min: 30 Air Squats 30 Double Unders 30 DB Snatch (#22.5/15) 30 Double Unders 30 Situps 30 Double Unders
Strength/Skill: 4 Sets: 10 Strict Toes-to-bar 10 Z-Press *rest as needed between sets Metcon: For time: 21-15-9 reps of: Deadlifts (#100/70) Ring Dips Run 400m Endurance: 8 Rounds for time: Run 400m 21 Kettlebell Swings (#16/12) 12 Goblet Squats (#16/12)
Strength: Weighted Pullups 5-5-3-3-3-1-1 Metcon: For time: 2 Rounds: 15 HSPU 15 Box Jumps Then 2 Rounds: 15 Front Rack Lunges (#60/40) 15 Burpees over the bar
Strength: E2MOM for 16min: 3 BTN Push-Press (snatch grip) 3 Overhead Squats *build to a heavy load OR practice technique with light/moderate weight Metcon: AMRAP in 10min of the ladder: 5-10-15-20-25.... Pushups Kettlebell Swings Endurance: In teams of 3, for max distance row in 36min: Partner 1: Rows Partner
Skill: Kipping Toes-to-bar Metcon: For time: Run 1000m then 7 rounds of: 3 Clusters (#70/45) 12 Toes-to-bar Endurance: In teams of 2 for time: 200 Plate Overhead Lunges (#20/10) 200 Burpees on plate *Split reps as you like, one work one rest *E5MOM - Run 400m
Strength: Front Squat 5-5-5-5-5 Metcon: AMRAP in 18min: 18 Wallballs 18 KB Swings (#24/16) 18 Box Jump Overs 18 Burpees Competitors: A. E2.5MOM for 15min: Snatch + Overhead Squat B. 3 Rounds for time: 30 Pistols 10 Hang Power Cleans (#70/45) 3 Peg Board ascends C. Row 2000m
Strength: Deadlift 5-5-3-3-1-1 Metcon: 6 Rounds for time: 5 Man Maker (#20/10, x2) 10 Box Jumps 15 DB Weighted Situps (#20/10, x1) Enduance: 7 Rounds for time: 15 Burpees 30 Double Unders 15 Box Jumps Run 200m 15 V-Ups
