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
Skill: 5 Rounds for quality: 30s Hollow Rocks 10s Rest 30s Handstand hold 10s Rest Metcon: For time: 10 Toes-to-bar 10 Thrusters (#60/40) 15 Toes-to-bar 10 Thrusters 20 Toes-to-bar 10 Thrusters 25 Toes-to-bar 10 Thrusters Endurance: Part 1: 8 x 200 Row rest 2 min between rounds Part 2:
Strength: Weighted Chinups 2-2-2-2-2 Metcon: For time: 80 Wallballs (#10/6) 80 Kettlebell Swings (#24/16) *E3MOM - 1 Round of cindy (starting from 00:00)
Skill: Ring Muscle-up Metcon For max reps: Double Tabata, 8min of: -20s Power Cleans (#60/40) -10s Rest -20s Burpees -10s Rest -20s Push Jerks (#60/40) -10s Rest -20s Lateral barbell hops -10s Rest
Strength: Floor Press 5-5-5-5-5 Metcon: For time: 50-40-30 SDHP (#20/15) 40-30-20 Box Jumps 30-20-10 HSPU Endurance: In teams of 3 accumulate: 10,000 m Row 600 sit-ups 500 wallball (#10/6)
Skill: Snatch Metcon: 5 Rounds for time: 1 Stairs ascend 10 Squat Snatches (#43/30)
Skill: EMOM in 10min of: 1 - 10/6 Strict Toes-to-bar 2 - Max time L-Sit Metcon: For time: 27-21-15-9 Wallballs (#10/6) DB Deadlifts (#30/20 x2) Pushups Run 200m after each set Endurance: For time: 50-40-30-20-10 Burpees Jump Squats Double Unders
Strength: Overhead Squat 2-2-2-2-2 Metcon: In Pairs for time: 100 Chest-to-bar Pullups 200 Double KB/DB Front Squats (#24/16) 300 Situps *Split reps as needed *25min timecap
Strength: 12min to find RM1 Power Clean Metcon: For time: 10 Double Unders 10 Clusters (#50/35) 20 DU 8 Clusters 30 DU 6 Clusters 40 DU 4 Clusters 50 DU 2 Clusters Endurance: 7 Rounds : 20 Thrusters 20/15 kg 20 Bar Facing Burpee 20 TTB Competitors: A. E2MOM
Skill: Pistol Squat Metcon: 7 Rounds for time: 10 Push Press (#52/37) 10 Kettlebell Swings (#24/16) 10 Box Jumps
Strength: Clean Pull + Squat Clean (1+1) 12min to build to a heavy set Metcon: AMRAP in 20min of: 10 Wallballs (#10/6) 1 Clean and Jerk (#70/45) *increase 1 c&j every round
Skill: Ring Muscle-up Metcon: 3 Rounds for time: 50 Air-Squats 24 Dumbbell Snatches (#25/15) 7 Ring MU Endurance: AMRAP in 30 min: Run 400m 21 KB Swings (#24/16) 12 Pullups
Power: Box Jump for height 15min to build a high 1-rep jump Metcon: 4 Rounds for time: Run 400m 21 Toes-to-bar 12 Deadlifts (#100/70)
Strength: Back Rack Lunges 5-5-5-5-5 (each leg) Metcon: For time, as fast as possible: 50 Double Unders 40 Power Cleans (#50/35) 30 Push-Press (#50/35) 20 Thrusters (#50/35) 10 Bar Muscle-ups Endurance: 3 Rounds for time: 50 KB Swings (#24/16) Run 800m 50 Air-Squats
Skill: Handstand hold/walk practice Metcon RFA 2017 Event #3 10 Rounds for time: 1 Rope Climb 7 Overhead Squats (#60/40) 8 Bar Facing Burpees *20min time-cap *Rx: wearing a 10/6kg vest
