Strength: Shoulder press 1-1-1-1-1 Push press 1-1-1-1-1 Push jerk 1-1-1-1-1 Try to increase the load on each of the 15 reps. Metcon: AMRAP in 10min of: 4 Front Squats (#80/50, from the ground) 40 Double Unders Endurance: Every 5 min for 50min: 1. Double Unders 2. Assault Bike 3.
Strength: Deadlift 5-5-3-3-3 Metcon: 5 Rounds for time: 12 Single arm DB Thrusters (6 each arm) (#22.5/15) 20m Handstand walk 200m Weighted Run (#22.5/15)
Strength: 13min to build a heavy 3-rep touch and go Power Clean Metcon: For Time: 150 Double Unders 75 Abmat Situps 50 Shoulder to overhead (#50/35) 75 Abmat Situp 150 Double Unders Endurance: For time: 50 Kb Swing (#24/16) 50 Wallball (#10/6) 50 Pullups 50 Thrusters (#20/
Power: Broad Jump 4 attempts to set a long jump from the spot. Metcon: 3 Rounds for time: 15 Hang Squat Cleans (#60/40) 12 Strict HSPU 7 Ring Muscle-ups
Strength: Front Rack Lunges 6-6-6-6 (each leg) Metcon: For time: Run 800m 50 Dumbbell Snatches (#25/15) 32 Toes-to-bar Run 400m 25 Dumbbell Snatches 16 Toes-to-bar Run 200m 12 Dumbbell Snatches 8 Toes-to-bar
Skill: Power Snatch Metcon: For time, 21-15-9-3 reps of: Power Snatches (#50/35) Burpee Box Jump Overs Endurance: For time: Run 800 30 Burpee Pullups 100 DU 30 KB Swings (#24/16) 100 Box Jumps 30 Ring Dips 100 Push-ups Run 800
Strength: 7 Sets: 2 Push Press + 1 Push Jerk Metcon: For time: 30 Pullups 21 Overhead Squats (#60/40) 50 Pushups 15 Overhead Squats 70 Air-Squats 9 Overhead Squats
Strength: Bulgarian Split Squat 4x8 (each leg) Use kbs/dbs/barbell to add weight as needed Metcon: For time: 120 Double Unders 40 Hang Power Cleans (#50/35) 40 Bar facing burpees 40 Shoulder to overhead (#50/35) 120 Double Unders Endurance: In teams of 3/4 collect 500 cal
Skill: Kipping Pullups Metcon: For time: 200 Wallballs (#10/6) EMOM: 2 Power Cleans (#80/55)
Strength: Hang Clean 2-2-2-2-2 Metcon: AMRAP in 20min of: 1 Rope Climb 5 Burpees 10 Pushups Run 200m Rx': Wearing a 10/6kg Vest Endurance: In teams of 4: Run 200m 300 thrusters (#20/15) Run 200 200 pullups Run 200 100 Burpee box jumps * only 1 works at
Skill: Handstand practice for 15min Metcon: 3 Rounds for time: 25 Deadlifts (#80/50) 20 Ring Dips 15 Burpee-Pullups
Strength: Every 90sec for 6 Rounds: 1 Press 2 Push Press 3 Push Jerk Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (#32/20) Box Jumps Deficit Pushups (hands on 2/1 20kg plates each side)
Strength: Box Squat 3-3-3-2-2-2 Metcon: 3 Rounds for time: Run 800m 15 Strict HSPU 50 Double unders 15 Strict Toes-to-bar Endurance: 5 Rounds: In teams of 3 Row 50-40-30-20-10 calories
Strength: Romanian Deadlift 4x10 Metcon: In Pairs, I-go-you-go for as many rounds as possible in 20min of: 3 Power Snatches (#60/40) 6 Overhead Squats 9 Bar facing burpees
Skill: Handstand Pushup Metcon: 3 Rounds for time: Run 200m w/Plate (#20/15) 40 Plate Overhead Lunges 20 HSPU Endurance: For time: In team of 3: Run 15 times 400m Accumulate 1000 Double Unders Accumulate 500 cal Row Accumulate 200 Burpees
Strength: Weighted Ring Dips 4-4-3-3-2-2 Metcon: 5 Rounds for time: 50 Double Unders 20 Pullups
