Strength: Hang Snatch 2-2-2-1-1 Pause for 2sec above the knees before completing the lift. Metcon: For time: Run 400m 50 Pushups 30 Wallballs (#10/6) 10 Overhead Squats (#80/50) 30 Wallballs 50 Pushups Run 400m (20min timecap) Endurance: Core: 3 Sets: 30sec Hollow Hold 30sec Arch Hold 30sec Plank
Strength: Front Squat 5-5-5-5-5 Metcon: AMRAP in 14min of the ladder: 2-4-6-8... etc KB Hang Power Cleans (#24/16, x2) Strict Ring Dips Box Jumps
Strength: E4MOM for 20min: 10m DB Walking Lunges 3 DeadLifts *Increase the weight on the lunges and deadlifts each round Metcon: AMRAP in 10min: 7 Toes-to-bar 7 Push-Jerks (#60/40) Endurance: In teams of 3: AMRAP in 40min of: One Runs 200m One does Burpees One holds a Plank *Switch
Strength: E2MOM for 14min: Snatch Pull + Power Snatch (2+1) Metcon: 3 Rounds for time: Run 800m 12 Power Snatches (#43/30) 30 Abmat Situps Skills: Muscle-up Strength work
Strength: Bulgarian Split Squat 8-8-8-8-8 (4 each leg) rest 2min between sets and build up load. Metcon: 7 Rounds for time: 3 Ring Muscle-ups 5 DB Push-Press (#22.5/15, x2) 7 Burpees over DB (18min timecap)
Skill: Kipping Pullups Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Endurance: AMRAP in 40min: 20 Thrusters (#20/15) 15 Burpees 10 Box Jumps Run 400m
Strength: Pause Front Squats 3-3-2-2-1-1 Pause for 3sec at the bottom Metcon: AMRAP in 15min of: 20 Wallballs (#10/6) 10 Deadlifts (#100/70)
Strength: 6 sets for load (e2mom): Push Jerk + Split Jerk (2+1) Metcon: 5 Rounds for time: 12 Kettlebell Swings (#32/24) 6 Hang Squat Cleans (#60/40) 2 Rope Climbs Endurance: 7 Rounds: Row 500m 40 AirSquat 30 Situps 20 Pushups 10 Pullup Run 800m
Strength: Bent-over Row 3-3-3-3-3-3 Metcon: AMRAP in 8min of: 20 Thrusters (#55/37.5) 30 Bar facing burpees 40 Toes-to-bar Skills: Muscle-up Strength work
Strength: DB/KB Z-Press 5-5-5-5-5 Metcon: 2 Rounds for time: 60 Double Unders 10 Box Jump Overs 15 C2b Pullups 60 Double Unders 10 Box Jump Overs 15 Bar Muscle-up Endurance: In teams of 2: Accumulate 5km Run 100 Lunges 100 Burpees 100 Pullup Competitors: A. EMOM in 7min: 3
Skill: 12min: HSPU practice OR build for 1RM strict deficit Metcon: In Pairs, i-go-you-go for 14 rounds (7 each): 1 Legless Rope Climb (rx = seated) 5 Front Squats (#70/45) 7 HSPU Endurance: 4 Rounds: Run 400m 16 KB Swings (#20/12) Run 400m 6/6 One arm DB Press
Strength: Weighted Chinups - 15min to build RM3 Metcon: For time: 50 Power Snatches (#35/20) 100 Double Unders 50 Ring Dips 100 Double Unders
Strength: Push-Press 8-6-4-6-8 Metcon: For max reps: AMRAP in 5min: 10 Wallball shots (#10/6) 6 Burpees 2 Hang Cleans (#70/45) Rest 2min and repeat for 3 Rounds. Endurance: 6 Rounds: Run 800m 30 Air Squats 20 Situps 10 Pushups
Strength: E2MOM for 12min: Power Clean + Front Squat (1+2) Build to a heavy load Metcon: 3 Rounds for time: 25 Kettlebell Swings (#24/16) 10 Bar Muscle-ups
Skill: Handstands - spend time upside down (hold/walk/practice). 12min work Metcon: 3 Rounds for time: Run 800m 50 Reverse Lunges 21 S2OH (#43/30)
Skill: Single/Double/Tripple Unders Metcon: In teams of 2 for time: 300 Double Unders (Partner Holds Front Rack (#80/50)) 60 Power Cleans (#80/50) Endurance: AMRAP in 30min: Row 800m 20 DB Power Cleans (#15/10) Run to stairs 20 DB Situps (#15/10)
