Strength: DeadLift 5-5-5 Metcon: AMRAP in 15min of: 8 Toes-to-bar 12 Front Rack Lunges (#45/30) 8 Box Jump-overs Endurance: 5 RFT: 30 Lunges with Wallball (#10/6) 30 SitUps 30 Push Press (#30/20) 30 Back Extension 200 Run Competitors: A. 8 sets of: Front Squat + Split Jerk (pause
Skill: Kipping Pullups Metcon: 4 Rounds for time: 1 Stairs ascend (all the way up and back to the box) 5 KB/DB Hang to overhead, right arm (#24/16 or 22.5/15) 5 KB/DB Hang to overhead, left arm 15 Pushups 10 Burpees *Rx is with KB
Strength: 4 Sets for load: 2 Push-Press + 2 Push-Jerks Metcon: For time: Run 800m 50 Wallballs (#10/6) 25 V-ups 10 Bar Muscle-ups 25 V-ups 50 Wallballs Run 800m
Strength: Front Squat 5-5-3-3-1 Metcon: 5 Rounds for time: 15 Power Snatches (#35/25) 15 Toes-to-bar Endurance: 8 Rounds for time: 29 Lunges 15 Power Clean 30/15 200m Run
Skill: Handstand work. Beginners: Accumulate 3min in a handstand Intermediate: Accumulate 100 Shoulder taps Advanced: Accumulate 100m Handstand walk Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats
Strength: Deficit Deadlift (standing on 20kg plate) 3-3-3-3-3 Metcon: 7 Rounds for time: 25 Double Unders 9 Kettlebell Swings (#32/20) 6 HSPU
Strength: Tempo Overhead Squat 1-1-1-1-1-1 5sec down 3sec pause at the bottom 5sec up Start with 50-60% of RM1 and increase weight between sets as long as you can maintain good form! Metcon: 3 Rounds for max reps: 1min Box Jumps 1min Rest 1min Chest-to-bar 1min Rest 1min Power Cleans
Strength: Thrusters 3-3-3-2-2 Metcon: For time: 50 Medball Cleans (#10/6) 25 Push Jerks (#70/45) 50 Medball Cleans Competitors: A. Three sets, not for time, of: 500m Row 3 Rope Climbs Strict Handstand Push-Ups x Max Reps* *A set terminates at any point you pause longer than one breath
Skill: Power Snatch Metcon: For time: 50 Burpee Box-Jumps 30 Power Snatches (#50/35) 15 Ring Muscle-ups
Strength: Push-Press 3-3-3-3 Metcon: For time: 25-20-15-10-5 Toes-to-bar DB Hang Squat Cleans (#22.5/15) Then: Run 400m w/DB *use two dumbbells for the cleans and one for the run
Skill: HSPU Metcon: 3 Rounds for time: 75 Walking Lunges steps 50 Double Unders 25 DeadLifts (#80/55) Endurance: AMRAP in 30min: 15 Ring Rows 30 Overhead Squats (#30/20) Run 400m
Skill: For quality: 50 Hollow rocks 50 Shoulder taps 50 Superman rocks *Split reps as needed Metcon: In Pairs, I-go-you-go for 20min: 5 Hang Power Cleans (#60/40) 5 Front Squats 5 HSPU
Strength: Back Squat 2-2-2-2 Metcon: For time: 60 Wallballs (#10/6) 40 Strict Pullups 60 Wallballs 40 Strict Ring Dips
Skill: Box Jump for height. 12min to set a max height jump Metcon: 3 Rounds for time: Run 800m 50 Pushups 7 Overhead Squats (#70/45)
Metcon: Open Workout 17.5 10 Rounds for time: 9 Thrusters (#43/30) 35 Double Unders *40min timecap Endurance: EMOM for 30 min: 20 KB Swing 15 Box Jumps
Skill: Double Unders Strength: Bent-over Row 5-5-5 Metcon: AMRAP in 12min of: 12 Dumbbell Deadlifts (#25/15) 12 Dumbbell Situps (#25/15) 6 Dumbbell Burpees *Use 2 DBs for the deadlifts and one DB for the situps
