Strength/Skill: Snatch - 15min to build RM1 or practice technique Metcon: AMRAP in 12min of: 10 Wallballs (#10/6) 10 Toes-to-bar 10m Handstand walk / 20m bear walk Endurance: 5 Rounds: Run 400m 30 KB Swings (#16/12) Row/Bike 300m 30 Box Jumps
Strength: Back Squat 5-5-5 Metcon: "300" For time: 25 Pull-Ups 50 Deadlifts (#61/43) 50 Push-Ups 50 Box Jumps 50 Floor Wipers (#61/43) 50 Kettlebell Clean-and-Press (#16/12, x1) (alternating) 25 Pull-Ups
Strength: BTN Strict press (snatch grip) 5-5-5-3-3 Metcon: 5 Rounds for time: 1 Legless Rope Climb 14 DB Goblet Squats (#22.5/15) 20 Abmat Situps Endurance: For time: 1600m Run 50 Pushups 50 Situps 1200m Run 50 Pushups 50 Situps 800m Run
Skill: HSPU Metcon: For time: 21-15-9 HSPU Front Squats (#50/35) 50 Double Unders
Skill: Sandbag over shoulder Metcon: In pairs, i-go-you-go for 12 rounds: 5 Sandbag Over Shoulder (#60/45) 10m Sandbag bear hug carry 5 Sandbag Squats 10m Sandbag bear hug carry 5 Burpees over sandbag Endurance: In teams of 2: 100 Double Unders Run 1000m 100 Db Snatch 20/10 Run
Strength: Deadlift 5-5-3-3-3 Metcon: AMRAP in 20min: 40 Wallballs (#10/6) Run 400m w/medball Skills: Progressions for strict pullups
Metcon: In teams of 3 for time: (33min timecap) 100 Cal Row / 75 Cal Assault bike 100 Thrusters (#35/25) 100 Power Snatch (#35/25) 100 Toes-to-bar 100 Power Snatch 100 Thrusters 100 Cal Row / 75 Cal Assault bike Only one works at a time
Power: Box Jump for height 15min work for a single high jump Metcon: For time: 15 Overhead Squats (#45/30) 30 Pullups 10 Overhead Squats (#55/40) 20 Pullups 5 Overhead Squats (#65/50) 10 Pullups Endurance: Core: 50 Vups 50 Situps 30 Leg throw with a partner Then 3
Strength: Front Squat 3-3-3-3-3 Pause for 3sec on the first rep of each set Metcon: 3 Rounds for time: 1 Stairs ascend 14 Deficit HSPU (20/10kg plates) 20 Kettlebell Swings (#24/16) 35 Double Unders Skills: Progressions for Strict Pullup
Strength: 5 Sets: Max strict Chinups Max strict Ring Dips Metcon: AMRAP in 9min: 7 Deadlifts 7 Hang Power Cleans 7 Shoulder to overhead (RX: #40/30) Into: 6min to build RM1 Ground to overhead Endurance: 2000 Meter Row 1600 Meter Run Amrap in 10 min: 5 Pullup 10 Burpees
Skill/Strength: Hang Clean 15min to build RM2 or practice technique Metcon: AMRAP in 15min of: 6 C2B Pullups 12 KB Overhead Lunges (#24/16) 18 Pushups
Skill: Single/Double/Tripple Unders practice Metcon: For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Toes-to-bar 10-10-10-10-10m Handstand Walk Endurance: In Pairs, AMRAP in 40min of: 50 Burpees 400m Run 50 KB Swings (#24/16) 400m Run 50 Pullups 400m Run 50 Pushups 400m Run Competitors: A. Gymnastics strength: 12-9-6 Deficit HSPU
Strength: Bent-over Rows 5-5-3-3-3 Metcon: In Pairs for time: 100 Alternating Burpees 50 Thrusters (#45/30) 800m Run together 50 Thrusters (#45/30) Skills: Handstands (hold/walk)
Skill: 6 Sets for load: Push-Press + Push-Jerk (2+1) Metcon: 3 Rounds for time: 12 DB Snatch (#30/20) 50 Air-Squats 4 Rope Climbs
Strength: Romanian Deadlift 10-10-10 Metcon: AMRAP in 10min of the ladder: 1 Clean and Jerk (#60/40) 1 Burpee Box Jump 2 2 3 3... etc keep adding 1 rep until the time is up. Endurance: 2 Rounds for time: Run 2400m Row 1500m
Strength: Weighted Dips (bars) 5-5-5-5-5 Metcon: 10 Rounds for time: 10 Wallballs (#10/6) 10 V-ups 3 Ring Muscle-ups Skills: Handstands (hold/walk)
