Strength: Tempo Overhead Squat @5310 2-2-2-2-2 Metcon: AMRAP in 18min of: 3 Hang Power Cleans (#85/52.5) 6 Strict Ring Dips 9 Box Jumps 12 Situps Endurance: In Teams of 2: Run 1000m Run 800m Run 600m Run 400m Run 200m One partner running while the other is holding
Strength: Good Morning 10-10-10 Metcon: For time: 15 Hang Power Cleans (#60/40) 70 Double Unders 15 S2OH (#60/40) 50 Double Unders 15 Thrusters (#60/40) 30 Double Unders Skills: Muscle-up progressions
Metcon: Open Workout 18.2 + 18.2a: 18.2: For time: 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats (#22.5/15, x2) Bar facing burpees 18.2a: 1-rep max Clean (12min Timecap to complete 18.2 AND 18.2a) Endurance: In teams of 3 for time: Row 10,000m 1 Partner rows 1 Partner
Strength: Weighted Pullups 5-5-3-3-2-1 Metcon: In Pairs, AMRAP in 20min: Run 200m (together) 40 Sumo-deadlift High Pulls (#40/30) 20 Burpees over the bar *1 works, 1 rest Skills: 1 - Double Unders 2 - Pistol Squat
Skill: Hang Power Snatch Metcon: 5 Rounds For time: 20 Pushups 10-8-6-4-2 Hang Power Snatches (weights increase) 20 Situps Rx' weights: 10 - #40/30 8 - #50/35 6 - #60/40 4 - #70/45 2 - #75/47.5
Strength: 6 Sets, E2MOM for 12min: Power Clean + Squat Clean (1+1) Metcon: For time: Run 1600m 100 Wallball shots (#10/6) 15 Ring Muscle-ups Endurance: For time: 50-40-30-20-10 Run 400m Burpee Box Jump Overs Air-Squats Pullups
Skill/Strength: HSPU - practice technique or build up deficit for 3 reps (15min) Metcon: AMRAP in 13min: 10 Overhead Squats (#60/40) 30 Russian KB Swings (#32/24) 60 Double Unders
Strength: Deadlift - 15min to build a heavy 5-rep set Metcon: For time: 21-15-9 reps of: Handstand push-ups V-ups L-Pullups Box Jumps Endurance: In teams of 2, AMRAP in 40min of: Run 800m (other partner does DU) 32 V-Ups 30 Kettlebell Swings (#16/12) 8 Wall Climbs
Strength: Thrusters 3-3-3-3-3 Metcon: 5 Rounds for time: Run 400m 15 Squat Cleans (#43/30) (20min time-cap) Skills: 1 - Double Unders 2 - Pistol Squat
Open Workout 18.1: RX: Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (#22.5/15) 14/12-cal. row Scaled: Complete as many rounds as possible in 20 minutes of: 8 hanging knee-raises 10 dumbbell hang clean and jerks (#15/
Strength: Hang Clean 2-2-2-2-2 Metcon: For time: 10 Power Cleans (#60/40) 20 Burpees 30 Wall Ball Shots (#10/6) 100 Double unders 30 Wall Ball Shots 20 Burpees 10 Power Cleans (16min timecap) Skills: 1: Double Unders 2: Kipping on the bar (pullups/t2b/mu)
Strength: Floor Press 3-3-3-3-3 Build to a heavy set of 3 and complete 10 Pushups after each set Metcon: In Pairs, i-go-you-go for 20min: 4 Bar Muscle-ups 8 Kettlebell Swings (#32/24) 12 KB Front Rack Walking Lunges (#32/24, x1, alt arms after 6 reps)
Strength: E3MOM for 18min (6sets): 1 Press 2 Push Press 3 Push Jerks *increase load after each set if possible Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (#100/70) Toes-to-bar (12min timecap) Endurance: 7 Rounds for time: Run 400m 30 Squats w/plate (#20/10kg)
Skill: Handstand hold - accumulate 3-5min hold. (10min cap) Metcon: AMRAP in 25min: Run 800m 50 Pushups 15 Power Cleans (#80/50)
Strength: Front Squat 3-3-3-2-2 Metcon: For max reps: 3min AMRAP: 5 DB Clean and Jerks (#22.5/15, x2) 5 Box Jump Overs 5 Ring Dips Rest 1min and repeat for 5 rounds Endurance: 5 Rounds for time: 3 Rope Climbs 10 Toes-to-bar 21 Walking Lunges w/Plate overhead (#15/
Strength/Skill Power Snatch - 15min to build RM3 or practice technique Metcon: For time: 20-15-10 Power Snatches (#50/35) 30-30-30 Wallballs Skills: 1: Double Unders 2: Kipping on the bar (pullups/t2b/mu)
