Core Strength: EMOM for 10min: Even: Max L-sit hold, when you drop continue with plank until the minute is over. Odd: Rest Metcon: For max reps: 3min AMRAP: 5 Thrusters (#40/30) 5 Pullups -Rest 1min 3min AMRAP: 4 Thrusters (#50/35) 4 C2b Pullups -Rest 1min 3min AMRAP: 3
Skill: Rope Climb Metcon: AMRAP in 18min: 12 High Wallball shots (#10/6, to a 3.25/3.00m target) 7 Box Jump overs 2 Rope Climbs *For the wallballs Rx men throw above the black line, women throw to the black line
Strength: Weighted Ring Dips 4-4-4-4-4 Metcon: 3 Rounds for time: Run 800m 30 Abmat Situps 30 Plate overhead walking lunges (#20/15)
Strength: Press 3-3-3-3-3 Metcon: AMRAP in 12min: 12 Toes-to-bar 5 Hang Power Cleans (#60/40) 5 Front Squats (#60/40) Immediately into: For time: 400m Farmer carry as fast as possible (#22.5/15) Skills: Handstands (hold/walk/hspu)
Metcon: Open workout 18.4: For time: 21 Deadlifts (#102/70) 21 HSPU 15 Deadlifts (#102/70) 15 HSPU 9 Deadlifts (#102/70) 9 HSPU 21 Deadlifts (#143/93) 15m Handstand walk 15 Deadlifts (#143/93) 15m Handstand walk 9 Deadlifts (#143/93) 15m Handstand walk
Strength: Back Squat 5-5-5 Metcon: 7 Rounds for time: Run 200m 14 one-arm KB Thrusters (#24/16, 7 each arm) 10 Box Jumps Skills: Clean and Jerk
Strength: E2MOM for 12min: Split Jerk 2-2-2-1-1-1 *work on technique if you're new to the movement Metcon: For time: 50 Wallballs (#10/6) 40 Deadlifts (#100/70) 30 HSPU 20 Pistols 10 Bar Muscle-ups (15min time-cap)
Strength/Skill: Hang Snatch 2-2-2-2-2 Metcon: AMRAP in 10min: 10 Power Snatches (#35/25) 5 Bar facing burpees Endurance: 10 Rounds: Run 200m 100 Single Unders 10 Toes-to-bar 10 Burpees 10 Jump Squats
Metcon: "Barbara" 5 Rounds For Time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest
Strength: Push-Press - 15min to build RM2 Metcon: For time: 5-4-3-2-1 Hang Squat Cleans (#70/40) 25-20-15-10-5 Clapping Pushups Endurance: For time, 7 rounds: Run 400m 30 Situps 21-18-15-12-9-6-3 Box Jumps Pushups Goblet Squats (#16/12)
Strength: Back Squat 3-3-3-3-3 Pause for 2sec at the bottom on the last rep of each set Metcon: For time: 18-14-10-6-2 reps of Rollup-Burpees Kettlebell Swings (#32/24) Weighted ABmat Situps (#20/10, legs anchored with dbs) Skills: Clean and Jerk
Metcon: Open Workout 18.3: 2 Rounds for time/reps: 100 double-unders 20 overhead squats (#52/36) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches (#22.5/15) 100 double-unders 12 bar muscle-ups *(Time-cap: 14min) Endurance: 4 Rounds for time: Run 1000m 30 Pullups 30 Dips 30 Pushups
Skill: Rope Climb Metcon: AMRAP in 20min: Run 200m 10 Medball Cleans (#10/6) 1-2-3-4.... Rope climbs *Start with 1 RC and add 1 every round Skills: Muscle-up Progressions
Strength: Floor Press 4-4-4-4-4 Metcon: AMRAP in 14min: 50 Double Unders 12 Toes-to-bar 12 KB S2OH (#24/16, x1, alt hands after 6 reps)
Power: Box Jump for height - 15min to build a high jump Metcon: 5 Rounds for max reps: AMRAP 2min: 3 Power Cleans 2 Thrusters 1 Jerk *Rx: #70/45 *Rest 1min between amraps Endurance: 4 Rounds for time: Run 1000m 30 Pullups 30 Dips 30 Pushups
Strength: E2MOM for 10min: Front Rack Lunges 12-10-8-6-4 (alternate legs) Increase load between sets and build heavy Metcon: 4 Rounds for time: Run 400m 10 HSPU 10 C2B Pullups
