Strength: 6 sets for load: 2 Push-Press + 1 Jerk Metcon: For time: 50 Lunges w/Plate overhead (#20/10) 50 Burpees on plate 50 Jump Squats Rest 1min and then: 7min for max reps of: 10m Shuttle Run w/Plate *Write down both scores Endurance: Strength: Back Squat 5-5-5 Metcon:
Strength: Power Clean - 12min to find RM1 Metcon: In Pairs for time: 150 Wallballs (#10/6) 150 Box Jump-overs 150 Pullups 150 Situps Split reps as you like
Strength: Paused Deadlifts 2-2-2-2-2-2 3sec pause - 5cm off the ground Metcon: For time: 50-40-30-20-10 Double Unders 5-4-3-2-1 Thrusters (#75/47)
Skill: Rope Climb Metcon: 3 Rounds for time: Run 400m 8 Power Cleans (#60/40) 8 Front Squats (#60/40) 3 Rope Climbs
Strength: Bent-over row 5-5-5-5-5 Metcon: For time: 21-15-9 reps of: Snatches (#50/35) Chest-to-bar Pullups Endurance: Strength: 3RFT: 30 Hollow Rocks 15 Back Extension Metcon: EMOM 24 min: 15 Wallballs (#10/6) 8 Burpee Pull-up 50 DU 10 Burpees over the bar , bar facing. Competitors: A. Open workout 13.1:
Skill: Kipping Toes-to-bar Metcon: For time: 100 Burpees EMOM: 7 Toes-to-bar
Skill: Pistol Squat Metcon: For time: 40 Pistols 20 Thrusters (#20/15) 40 Pullups 20 Thrusters (#20/15) 40 Box Jumps 20 Thrusters (#20/15) 40 Ring Dips 20 Thrusters (#20/15) -25min timecap
Strength: Tempo Back Squats 3-3-3-3-3 5sec down, 5sec up Metcon: AMRAP in 10min of the ladder: 3-6-9-12-15... etc Power Cleans (#60/40) HSPU Endurance: Strength: Nordic hamstring curls 4x8 Metcon: Complete is many rounds as possible in 30 min: Run 400m 30 Burpees 25 Cal Row
Strength: 15min to build a heavy load for the complex: Clean Pull + Clean + Front Squat (2+1+2) Metcon: AMRAP in 15min: 15 Kettlebell Swings (#24/16) 10 Goblet Squats 15 SDHP (#40/30)
Strength: EMOM for 14min: Even: 5 Strict Pullups Odd: 20 Shoulder taps Metcon: For time: Run 400m 50 Clapping Pushups 40 Hang Power Cleans (#50/35) 30 Overhead Lunges (#50/35) Run 400m
Strength: Push Jerk without moving the feet: 2-2-2-2-2 Metcon: AMRAP in 20min: 10 Box Jumps 1 Man maker (#20/10) 10 Situps *add 1 rep to the man maker every round
Skill: Tabata handstand hold Metcon: "Barraza" Complete as many rounds as possible in 18 minutes of: Run 200m 9 Deadlifts (#125/80) 6 Burpee bar muscle-ups Endurance: Metcon: 30 min 30-25-20-15-10-5 Cal row Deadlift (#60/40) Box Jumps With the remaining time Max Bar Facing Burpees Competitors: A.
Strength: 15min to build a heavy load for the complex: Power Clean + Hang Power Clean + Front Squat (1+1+1) Go as heavy as possible while maintaining good form. Metcon: "Karen" For time: 150 Wallball Shots (#10/6)
Skill: Hang Power Snatch Metcon: Tabata (alternating): Sumo deadlift high pulls (#45/30) Pull-ups Rest 1 minute Tabata (alternating): Hang power snatch (#45/30) Ab-mat sit-ups Rest 1 minute Tabata (alternating): Push press (#45/30) Ring dips
Skill: Ring Muscle-up Metcon: In Pairs, I-go-you-go AMRAP in 20min of: 2 Ring Muscle-ups 3 Squat Cleans (#75/45) 40m Farmers Carry (#32/24) Endurance: Power: 15 min to find max height Box jump Metcon : 50 Box Jumps 40 Push-ups 30 Air Squat 20 Pullups 10 Burpees 40 Box Jumps
Strength: Front Squat 2-2-2-2-2-2 Metcon: For time: 150 Double unders 21 Handstand push-ups 21 Burpees 100 Double unders 15 Handstand push-ups 15 Burpees 50 Double unders 9 Handstand push-ups 9 Burpees
