Strength: Push-Press - 15min to build RM3 Metcon: For time: 100m Front Rack KB Carry (Right arm, #32/24) 100m Front Rack KB Carry (Left arm, #32/24) Then: 27-21-15-9: KB Swings (#32/24) Toes-to-bar Then: 100m Front Rack KB Carry (Right arm, #32/24) 100m Front Rack KB Carry
Strength: Weighted Ring Dips 3-3-3-3-3 Metcon: AMRAP in 13min: 100 Double Unders 50 Weighted Pushups (#20/10) 25 Thrusters (#50/35) 12 Bar Muscle-ups Endurance: 3 Rounds for time: Run 800m 30 Air-Squats 20 Situps 10 Double Unders Run 800m 30 Lunges 20 V-Ups 10 Double Unders
Strength: Power Clean 3-3-3-3-3 Metcon: For time: 12-10-8-6-4 Overhead Squats (#60/40) 10 Burpee Box Jumps
Strength: Split Jerk 2-2-2-2-2 Metcon: 5 Rounds for time: Run 200m 15 KB Swings (#24/16) Run 200m 15 V-ups Endurance: Amrap in 45 min : Run 400m 10 DB Thrusters (#10/6) 10 Renagade Rows 10 TTB Competitors: A. 3-pos Clean (floor, knee, hang) 15min build for today’s heavy
Strength: Deadlift 3-3-3-3-3 Metcon: 3 Rounds for time: Run 400m 20 Plate G2OH (#20/15) 40 Overhead Lunges (#20/15) Skills: Toes-to-bar
Metcon: “Hammer”: 5 Rounds for time: 5 Power Cleans 10 Front Squats 5 Jerks 20 Pullups Rest 90sec Rx: #61/43
Strength: Weighted Pullups 5-5-5-3-2-1 *rest 2-3min between sets Metcon: In teams of 2, i-go-you-go for AMRAP in 15min of: 3 Sandbag Over shoulder (#60/45) 5 Ring Dips 7 DB Front Squats (#22.5/15, x2) Endurance: For time: 10-20-30-40-50 Run 800m Situps Box Jumps KB Swings (#16/12)
Skill/Strength: Squat Snatch - 15min to build RM1 or practice technique Metcon: 10 Rounds for time: 30 Double Unders 6 HSPU 4 Squat Snatches (#43/30) Skills: Toes-to-bar
Strength: E3MOM for 7 sets (21min): 2 Front Squats *Build to a heavy load Metcon: 3 Rounds for max burpees: 4min cap: 10 Clean and Jerks (#60/40) Max Burpees in remaining time *Rest 1min between rounds Endurance: For time: 100 Wallballs (#10/6) *every time you break: 20 Burpees
Skill: L-Sit hold - Accumulate 3min *use bars/boxes/rings Metcon: For time: 30 Deadlifts (#80/50) 40 Toes-to-bar 50 Box Jumps 40 Toes-to-bar 30 DeadLifts
Strength: Power Clean + Hang Squat Clean (1+1) 15min to build for a heavy load Metcon: 5 Rounds for time: Run 200m 10 Front Rack Lunges (#60/40) 3 Rope Climbs Endurance: In teams of 2: Accumulate 400 Wallballs (#10/6) Every time you break - Run 800m Competitors: A.
Strength: 6 Sets for load: 1 Press 2 Push-Press 3 Push-Jerks *rest 2min between sets Metcon: 4 Rounds for max reps: 1min work at each station: -Wallballs (#10/6) -Toes-to-bar -Double Unders -Kettlebell Swings (#32/24) -Rest Skills: 1. Double Unders 2. Pistol Squat
Strength: In pairs: 800m Sandbag bear hug carry *only one partner holds the sandbag, switch as you like *use plates if the 30kg sandbag is too heavy for you Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Hang Squat Cleans (#22.5/15, x2) 1-2-3-4-5-6-7-8-9-10 Strict Ring Dips
Skill: Handstand Pushups Metcon: AMRAP in 12min: 1-3-5-7-9... etc HSPU 3 Power Cleans (#85/52.5) *keep adding 2 hspu each round. p.c stays at 3 reps Endurance: In teams of 2: 12 Rounds for time: One Runs 800m One Rest
Strength: Paused Back Squats 3-3-3-3-3 2sec pause at the bottom of each rep Metcon: 4 Rounds for time: 12 Hang Power Snatches (#43/30) 12 SDHP (#43/30) Run 400m Skills: 1. Double Unders 2. Pistol Squats
Strength: Bent-Over Rows 3-3-3-3-3-3 Metcon: 3 Rounds for time: 15 Overhead Squats (#50/35) 30 Abmat Situps 45 Hand Release Push-ups Endurance: For time: 100 Double Unders 90 KB Swings (#16/12) 80 Air-Squats 70 Situps 60 Burpees 50 Wallballs (#10/6) 40 Pushups 30 Cal Row 20 Lunges 10
