Skill: Handstands practice for 12min Metcon: For time: 15-12-9 Strict Pullups 20m-20m-20m DB Front rack lunges (#22.5/15, x2) 30-24-18 Box Jumps (20min timecap) Endurance: In teams of 4: 40 Min Amrap of: Rowing Running Burpee Situps Switch as you like. Only one person at a station
Strength: Weighted Pullups 5-5-5-5-5 Metcon: 5 Rounds for time: 50 Double Unders 30 Pushups 10 Kettlebell Swings (#32/20)
Skill: Power Clean Metcon: 10 Rounds for time: 3 Power Cleans (#80/50) 2 Front Squats 1 Thruster (14min time-cap) Endurance: In teams of 2: Run 800m 80 Wallballs (#10/6) Run to the Stairs 200 Double Unders Run 600m 80 Jumping Lunges Run to the Stairs Run 400m 80
Strength: Front Rack Lunges 5-5-5 (each leg) Metcon: 3 Rounds for time: Run 400m 20 DB Snatch (#22.5/15) 5 Rope Climbs (20min time-cap) Skills: -Double Unders -Kipping Toes to bar
Strength: Hang Power Clean + Push Press 2-2-2-2 Metcon: In pairs for time: 21-18-15-12-9-12-15-18-21 Box Jump overs Toes-to-bar *Partner must hold plate overhead (#20/15) Endurance: Emom for 35 min: 15/12 Cal Row 70 Double Under 10 Burpee Box Jump 15/12 Assault bike 25 KB Swing (#16/12) 30
Skill: L-Sit hold: 5 sets for max hold time Rest 1min between *use rings/bars/boxes Metcon: For time: 75 Wallballs (#10/6) 10 Clean and Jerks (#60/40) 50 Wallballs 10 Clean and Jerks 25 Wallballs 10 Clean and Jerks (20min time-cap) Skills: Handstands
Strength: Front Squat 5-3-3-3-1 Metcon: 5 Rounds for time: 6 HSPU 15 Plate G2OH (#20/15) 40 Double Unders (18min time-cap)
Metcon: In Pairs for time: -Run 800m -Then i-go-you-go for 10 rounds (5each): 12 Kettlebell Swings (#24/16) 9 Hang Squat Cleans (#40/30) 6 Ring Dips -Then Run 800m
Skill: Snatch Balance 3-3-3-3-3 Metcon: Open Workout 11.4: 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats (#55/40) 10 Ring Muscle-Ups
Strength: 5 Sets: 5 Floor Press 5 Bent Over Rows Rest 2min between sets Adjust weights as needed and build for a heavy load Metcon: 3 Rounds for time: 200m Farmer Carry (#24/16) 12 Power Cleans (#50/35) 21 Wallballs (#10/6) (15min time-cap) Endurance: In teams of 2:
Strength: Every 90sec for 12min (8rounds): Clean 3-3-2-2-2-1-1-1 reps Start from 60% and build up Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: DB Burpees (#25/15, x2) Chest-to-bar Pullups (20min time-cap) Skills: Handstands
Strength: Thruster 3-3-3-3-3 Metcon: AMRAP in 15min of: 7 Push-Press (#60/40) 10 V-ups 12 Box Jumps Endurance: In teams of 4 : 35 Min Amrap : One person at each station rotate when station ahead clears. Row 500 m 20 Burpee Box Jump Run 400 m 100 Double Unders . Score : total
Skill: KB Clean and Jerk Metcon: 4 Rounds for time: 15 Toes-to-bar 30 Double Unders 12 KB Clean and Jerks (#24/16) (15min time-cap) Skills: Ring Muscle-up
Strength: Press 5-5-5 Metcon: AMRAP in 18min of: Run 200m 15 Medicine ball cleans (#10/6) 15 Russian KB Swings (#32/24)
Strength: Back Squat 5-5-5 Metcon: In Pairs, i-go-you-go for 20min: 3 Deadlifts (#110/75) 5 HSPU 7 Box Jump Overs
Strength: Power Clean + Push Press (1+2) 15min - build to a heavy weight Metcon: 4 Rounds for max reps: 1min Burpees 1min Power Cleans (#60/40) 1min Ring Dips
