Strength: E2MOM for 14min: Power Clean + Hang Power Clean + Front Squat + Jerk (1+1+3+1) Increase load between sets Metcon: AMRAP in 13min of the ladder: 4-8-12-16... etc DB Snatch (#22.5/15) Box Jumps Pullups Skills: Handstands (hold/walk)
Metcon: "Diane 21-15-9 reps of: Deadlifts (#102/70) HSPU (12min time-cap) *Rest and recover for 7min and continue with: "Annie 50-40-30-20-10 reps of: Double Unders Situps (12min time-cap)
Strength: Tempo Deadlifts 5-5-5 @3331 Metcon: For time: Run 400m 20 KB Overhead Walking Lunges (#24/16, x1) 50 Pushups 70 Situps 50 Pushups 20 KB Overhead Walking Lunges Run 400m Endurance: In teams of 2: Row 1000m Run 800m 80 Burpees 80 Wallball Passes 80 Pullups Run 400m 40
Strength: Weighted Chinups 2-2-2-1-1-1-1 Metcon: For time: 27-21-15-9-3 reps of: Overhead Squats (#40/30) Bar facing burpees
Strength: Push-Jerk 3-3-3-2-2-1 Metcon: In teams of 2, 5 Rounds for max reps: 1min Max Burpee Box Jumps 1min Max Wallballs (#10/6) 1min Rest *One partner will start on the burpee box jumps and one partner will start on wall balls. At the one minute mark partners will switch.
Core: L-Sit - accumulate 3min use rings/bars/boxes Metcon: 3 Rounds for time: Run 800m 30 Kettlebell Swings (#24/16) 3 Rope Climbs Skills: Handstands (hold/walk)
Speed: Every 90sec for 15min (10 sets): 2 Snatch Balance Metcon: AMRAP in 12min: 6 Sumo-Deadlift High Pulls (#50/35) 8 Burpees 10 Wallballs (#10/6) Endurance: A. 6x200m Row (rest 1min) B. 10-20-30-40-50-60-70-80-90-100 Double Unders unbroken (10 attempts) C. 4x200m Run (rest 1min) Competitors: A. Open workout 17.3:
Strength: E3MOM for 15min (5 sets): 2 Squat Cleans Start with 80% of rm1 and build up or work on technique if you're a beginner with the movement Metcon: For time: 50-40-30-20-10 Push-Ups 5-4-3-2-1 Squat Cleans (#85/52.5) Skills: Rings assistance drills for the muscle-up
Metcon: AMRAP in 20min of the ladder: Run 400m 10 Overhead Walking Lunges (#22.5/15kg DB, x1) 10 Chest-to-bar Pullups Run 400m 20 OH Walking Lunges 20 C2b Pullups Run 400m 30... 30... Etc keep adding +10reps to the lunges and c2b untill the time is up. Core: 3
Skill: Handstand Pushups Metcon: 4 Rounds for time: 8 Shoulder to overhead (#60/40) 12 Toes-to-bar 16 Box Jumps Endurance: In teams of 2: 300 Double Unders Run 800m 300 Air-Squats Run 800m 300 Situps Run 800m 300 KB Swings (#16/12) Run 800m
Strength: Power Clean 15min to build RM1 Metcon: For time: 30 Cal Row 30 HSPU 30 Weighted Step-ups (#20/10) 30 V-ups 30 Burpee-Pullups
Skill: Squat Snatch Metcon: 5 Rounds for time: 20 Box Jumps 10 Squat Snatches (#43/30) Endurance: For time: 200m Farmer Carry (#16/12) 60 Box Jumps Run 400m 200m Farmer Carry 60 Pushups Run 800m 200m Farmer Carry 60 Air-Squats Run 800m
Strength: Back Squat 3-3-3-3-3 Metcon: In Pairs, 15min AMRAP i-go-you-go: 10 Ring Dips 10 Power Cleans (#60/40) Skills: Rings assistance drills for the muscle-up
Strength: Romanian Deadlift 5-5-5 Metcon: AMRAP in 20min: 15 Toes-to-bar 10 KB Snatch (#24/16) 5 Burpees over the KB Endurance: 3 Rounds: 800m Run 50 Air Squat 30 KB Swing 16 50 Situps 800m Run Competitors: A. 10min build to a heavy 1-rep Push Jerk and then do EMOM
Strength: Push-Press 3-3-3-2-1 Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 10 Overhead Lunges (#40/30) 5 Ring Muscle-ups (20min timecap)
Strength: Tempo Pullups (strict) 2-2-2-2-2 @3330 add weight if possible Metcon: AMRAP in 15min: 4 Deadlifts (#60/40) 3 Power Cleans (#60/40) 2 Thrusters (#60/40) RX: Every round has to be unbroken touch and go reps to count as rx Endurance: AMRAP in 40min: Run 400m 20 Target
