Strength: Power Clean - 12min to build heavy RM3 Touch-and-go 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 Endurance: 7 Rounds for time: 10
Strength: Paused Front Squats 2-2-2-2-2 Pause for 3sec at the bottom of each rep, build up weight Metcon: 4 Rounds for time: Run 400m 10 Push-Press (#50/35) 3 Legless Rope Climbs Skills: Muscle-up Strength drills
Skill: Snatch Balance 6x2 Metcon: 6 Rounds for time: 18 Abmat Situps 10 1-arm DB Power Clean and Jerks (alt arms each rep, #22.5/15) 8 Ring Dips Skills: Muscle-up Strength drills
Strength: Bulgarian Split Squat 10-10-10 (5 each leg) use KBs/DBs/Barbells if needed Metcon: In Pairs for time: 50-40-30-20-10 Plate G2OH (#20/15) Toes-to-bar Run 200m w/plate (together) *one works, one rest *on the runs, switch the plate holder as you like
Strength: Bent-Over Rows 5-5-5-5-5 Metcon: For time: 30 HSPU 40 Pullups 50 Kettlebell Swings (#24/16) 60 Situps 70 Box Jumps
Skill: 5 sets for max hold at each movement: Hanging L-Sit (on the bar) Ring Support Handstand Metcon: 7 Rounds for time: 7 Power Cleans (#43/30) 7 Thrusters (#43/30) 7 Bar facing burpees
Strength: E3MOM for 18min (6sets): Power Clean + Hang Power Clean + Push-Press (1+1+2) Build up weight. Metcon: AMRAP in 10min of: 50 Double Unders 10 Back Squats (#60/40) *bar starts at the floor
Strength: Deficit Deadlifts (on 20kg plate) 5-5-5 Metcon: AMRAP in 15min: 2 Squat Cleans (#70/45) 20 Lateral bar hops 10m Handstand walk 4 Squat Cleans 20 Lateral bar hops 10m Handstand walk 6 Squat Cleans 20 Lateral bar hops 10m Handstand walk ....Etc keep adding 2 reps to the
Strength: Weighted Pullups 3-3-3-3-3 Metcon: For time: 25 DB Power Cleans (#22.5/15) 10 Box Jump Overs 25 Ring Dips 10 Box Jump Overs 25 DB Burpees 10 Box Jump Overs 25 Toes-to-bar 10 Box Jump Overs
Strength: Back Squat 5-5-5 Metcon: In Pairs, 12 Rounds for time (i-go-you-go): 30 Double Unders 20 Situps 10 Push-Press (#50/35)
Skill: Kipping Pullups Metcon: "Nicole"" AMRAP in 20min: Run 400m Max Unbroken Pullups *Score is the total number of pullups Endurance: 5 Rounds: Max KB Swings (#20/12) Run 800m
Strength: E3MOM for 15min: 2 Jerks (any style) Increase weight between sets Metcon: For time: 15 Hang Power Cleans (#60/40) Into: 28-21-15-9 of Kettlebell Swings (#32/24) Goblet Squats (#32/24) Into: 15 Hang Power Cleans (#60/40)
Skill: Power Snatch Metcon: AMRAP in 14min: 4 Power Snatches (#60/40) 8 Pistols 12 Pushups Endurance: In teams of 2: 100 Burpees 200 Air-Squats 300 Situps 400 Double Unders *One partner works while the other runs 400m
Strength: Hang Squat Snatch 3-3-3-3-3 Metcon: In Pairs, 5 Rounds for time: 30 Wallball shots (#10/6) 30 Pullups 30 DB Snatch (#22.5/15) (20min timecap) Skills: Core and Strength for gymnastics movements
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Climb 2 – DeadLifts (120/70kg) 3 – Toes to bar 4 – Burpees 5 – WallBall Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Tripple Unders (x3 doubles or x6 singles) After completing the first
Strength: Thrusters 5-5-5-3-3-3 Metcon: 2 Rounds for time: Run 1600m 100 Situps Skills: Double Unders and Butterfly Pullups
