Strength: EMOM for 12min: Even: 5 Bent-over Rows Odd: 5 Strict Deficit HSPU * Increase weight for the rows and height for the deficit hspu between sets. Metcon: As many reps as possible in 10min of the ladder: 3-6-9-12... Toes-to-bar Thrusters (#50/35)
Strength: Weighted Pullups 3-3-3-3-3 Metcon: For time, 27-21-15-9-3 reps of: Deadlifts (#80/50) V-Ups Jumping Lunges Handstand hold (seconds)
Skill: Power Snatch Metcon: In Pairs: Run 800m 30 Power Snatches (#60/40) Run 400m 20 Power Snatches Run 200m 10 Power Snatches Endurance: "Strange" 8 RFT: 600 meter Run 11 Weighted pull up (#24/16) 11 Walking lunge steps (#24/16) 11 Kettlebell thruster (#24/16) * choose
Skill: Snatch balance 10-10-10 Work on speed and balance under the bar. Use light/medium weight. Metcon: 5 Rounds for total reps 3min work, 1min rest between: 3 Burpees 5 Strict Pullups 7 Goblet Squats (#32/20) 9 Box Jumps
Skill: 15min to work on handstands (hold/kickup/walk) Metcon: 5 Rounds for time: 20 Wallballs 20 Pushups 5-4-3-2-1 Overhead Squats (#70/45)
Strength: EMOM for 8min: 3-5 Strict C2B Pullups Metcon: For time: 50 KB Swings (#24/16) 200m Run 50 KB Swings 200m Farmer carry (#25/15 each hand) 50 KB Swings 1 Stairs ascend Endurance: For time: 100-90-80-70-60-50 DU 10-20-30-40-50 Wallballs
Strength: Hang Clean 2-2-2-1-1 Metcon: AMRAP in 20min: 10 KB Snatches right arm (#24/16) 24 Double Unders 10 KB Snatches left arm 24 Situps
Skill: Kipping Pullups Metcon: For time: 50 Wallballs (#10/6) 40 Kettlebell Swings (#32/20) 30 HSPU 20 Thrusters (#45/30) 10 Burpees over-the-bar
Strength: Weighted Ring Dips 5-5-5 30sec L-Sit hold after each set Metcon: 8 Rounds for time: 10 Toes-to-bar 7 Box Jumps 5 Ground to overhead (#50/35)
Strength: Press 5-5-5 Push-Press 3-3-3 Push-Jerk 1-1-1 Metcon: 3 Rounds for time: Run 400m 15 DB Hang Power Cleans (#20/15) 15 DB Front Lunges Endurance: Strength: Front Squat 3x8 Metcon: 50-40-30-20-10 Wallball shots (#10/6) Box jumps Kettlebell Swing (#24/16) Competitors: A. Open workout 13.5 Complete as
Metcon: "Barbara" 5 Rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Squats 3min rest between each round.
Strength: Back Squat 5-5-5-3-3 1 Legless rope climb after each set (from seated position) Metcon: "Fight Gone Bad!" Three rounds of: Wallball Shots (#10/6) Sumo deadlift high-pull (#35/25) Box Jumps Push-press (#35/25) Row (Calories) In this workout you move from each of five stations after
Strength: 5 Sets of max unbroken bar dips. rest 2min between Metcon: For time: 100 Double Unders 50 Thrusters (#50/35) 100 Double Unders Endurance: A. Death by Wallballs B. For time: 75 Power Snatches (#35/25)
Skill: Tabata: 20sec: Hollow hold 10sec: Superman hold Metcon: For time: In Pairs, I-go-you-go for 7 Rounds each: 5 Front Squats (#70/45) 5x10m Shuttle Run 5 HSPU
Skill: DB Snatch Metcon: For time: 50 DB Push-Press 50 Box Jumps 50 Pushups 50 DB Walking Lunges 50 DB Snatch 50 Burpees *Use one DB (#25/15)
Strength: Deadlift 5-5-5-5-5 Metcon: For time: 21-15-9 reps of: Power Cleans (#60/40) Chest-to-bar Pullups
