Strength: Bulgarian Split Squat 5-5-5 (each leg) Metcon: For time: 15 Hang to overhead (#40/30) 25 Pullups 15 Hang to overhead (#50/35) 25 Pullups 15 Hang to overhead (#60/40) 25 Pullups (15min time-cap) Endurance: AMRAP in 35min: 200m Run 20 Air Squat 400m Run 40 Lunges 800m
Strength: Front Squats 2-2-2-2-2 Pause 2sec at the bottom of each rep Metcon: AMRAP in 22min: 25 Wall Balls 50 Push Ups 75 Sit Ups 100 Double Unders Skills: Pull-ups
Skill: Snatch Balance 3-2-2-2-1 Metcon: 4 Rounds for time: Run 400m 12 Sumo-Deadlift High Pulls (#60/40) 6 Ring Muscle-ups (20min timecap)
Metcon: In Pairs for time: 70 Front Squats (#60/40) 70 Box Jump Overs 50 HSPU 50 Cal Row 30 Sync'd Burpees 30 Overhead Squats (#60/40)
Skill: Kipping Toes-to-bar Metcon: AMRAP in 20min of: 15 Toes-to-bar 10 Kettlebell Swings (#24/16) 5 Burpees
Skill: Handstands - accumulate 5min in a handstand or practice if you dont have one (15min timecap) Metcon: For time: 20-16-12-8-4 One arm DB Clean and Jerks (#25/15, alternate hands) 50-40-30-20-10 Double Unders (20min timecap) Endurance: AMRAP in 35 Min: Run 400m 10 Pushups 20 Burpees 30 Squats with
Strength: Push-Press 5-5-5 Push-Jerk 3-3-3 Metcon: As many reps as possible in 12min of: 2 Power Cleans (#70/45) 15 Jump Squats 4 Power Cleans 15 Jump Squats 6 Power Cleans 15 Jump Squats ... etc keep adding 2 power cleans every round Skills: Pull-ups
Skill: Hang Power Snatch Metcon: For max reps: Run 400m In remaining time of 4min: max HSPU Run 400m In remaining time of 4min: max C2B Run 400m In remaining time of 4min: max V-Ups Run 400m In remaining time of 4min: max Hang Power Snatch (#50/35) Endurance: 3
Strength: Deadlift 5-5-5 Metcon: For time: 27-21-15-9 Overhead Squats (#40/30) Burpee over the bar *18min time-cap Skills: Handstand Pushups
Skill: Rope Climb Metcon: In Pairs, 3 Rounds for time: Run 800m (together) 25 Push Press (#60/40) 6 Rope Climbs * 25min time-cap
Skill: Squat Clean Metcon: AMRAP in 15min: 12 Pushups 9 Toes-to-bar 6 Burpees over the bar 3 Squat Cleans (#90/60) Endurance: In teams of 2: In 45 Min Run as much distance as you can . One is running . The other is need to complete 300 Jumping Squats 300 Burpees
Metcon: "Kelly" Five rounds for time of: Run 400m 30 box jumps 30 Wallball shots (#10/6)
Strength: Front Squat 5-5-3-3-1 Metcon: 3 Rounds for time: 15 Chest-to-bar Pullups 20 Hang Power Cleans (#40/30) 35 Double Unders *15min time-cap Endurance: In Pairs I-go-you-go: 10x250 Row Sprint 10x15/10 Cal Row Sprint Run 1 mile with a partner then 50 Wallball Burpees 10/6
Metcon: For time: Run 1600m Immediatly into: AMRAP in 6min: Clean and Jerks (#50/35) Cash-out: 3 sets: 20 Hollow body rocks 20 Superman rocks Skills: Handstand Pushups
Strength: Bent-over Rows 5-5-5 Metcon: For time: 50 Wallballs (#10/6) 35 Box Jumps 20 Deadlifts (#100/60) 10 Burpee Bar MU 20 Deadlifts 35 Box Jumps 50 Wallballs Endurance: 1. Row 4x400 Meter Rest 1:30 2. Assault Bike 40 cal x 4 time Rest 2 min 3. 100
Strength: Turkish get ups 3-3-3-3 *each hand Metcon: 4 rounds for reps: 1 min KB sumo deadlift high pull (#32/24) 1 min box jumps 1 min shoulder to over head (#40/30) 1 min cal Row 1 min rest
