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)
Strength: Back Squat 15min build to heavy 3-reps Metcon: In Pairs, 3 Rounds for time: Run 400m (together) 40 Deadlifts (#100/70) 40 Ring Pushups *one works, one rest Endurance: 4 Rounds: Run 1200m 30 KB Swing Plank 2min
Strength: Power Cleans 3-3-3-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Burpees Medball Cleans (#10/6) HSPU
Strength: EMOM for 9min: 1: 1-2 Legless Rope Climbs 2: Max Hang on the bar 3: 40m Sandbag Carry Metcon: 7 Rounds for time: 30 Double Unders 7 Squat Snatch (#45/30) Endurance: In teams of 3: AMRAP in 40min: One Rowing One Holding Plate Over Head One doing Situps
Strength: Weighted Pullups 3-3-3-3-3-3 Metcon: AMRAP in 15min: 15 Deadlifts 10 Front Rack Lunges 5 Push Press Rx: #60/40 Skills: Kipping Ring Muscle-up
Strength: E2MOM for 14min: 2 Snatch Balance 2 Tempo Overhead Squats @3232 *build up weight between sets Metcon: AMRAP in 10min: 20 Wallballs 10 Hang Power Cleans (#70/45)
Skill/Strength: Cluster - 15min to build RM1 Metcon: For time: 21-15-9 reps of: Clusters (#43/30) Run 400m Endurance: Core: 3 Sets: 15 Vups 15 Back Extension 6 Rounds: Run 400m 20 Wallballs 20 Pushups
Strength: Press 5-5-5 Push-Press 3-3-3 Metcon: AMRAP in 20min: 5 Burpee Box Jumps 10 DB Hang Clean and jerks (#22.5/15, x1) 30 Double Unders Skills: Kipping Ring Muscle-up
