Strength: Bent-Over Rows 8-6-4-2-2 Metcon: For time: Run 400m w/DB Then 7 rounds of: 10 1-arm DB Squat Snatch (#20/10) 20 Pushups Then run 400m w/DB Endurance: Skill: Double unders For time: 10-8-6-4-2 Box jumps Pull ups Air squats Ring dips 50 Double unders Competitors: A. 1RM
Strength: Back Squat 5-4-3-3-3 Metcon: 4 Rounds for time: 15 Toes-to-bar 5 Ring Muscle-ups Run 400m
Strength: EMOM for 10min: Even: 5 Weighted Chin-ups Odd: 5 Weighted Ring Dips Increase weight between sets if possible or scale down if needed. Metcon: 2 Rounds for time: 70 Double Unders 25 Hang Squat Cleans (#50/35) 15 HSPU
Metcon: AMRAP in 16min: 20 Wallball Shots (#10/6) 8meter KB overhead walking lunges, right arm (#24/16) 8meter KB overhead walking lunges, left arm Cash-out: 75 Hollow body rocks Endurance: 5 Rounds for time: 400m run 25m suitcase carry (#16/12) 15 kb push press
Strength: Front Squat 3-3-3-2-2 Metcon: 3 Rounds for time: 10 Strict knees-to-elbows 10 Power Snatch (#60/40) 10 Strict knees-to-elbows 10 Burpees
Skill: Work on L-Sit hold (any style) for 10min Metcon: Partner DT: In Pairs, 10 rounds for time: 12 Deadlifts (#70/43) 9 Hang Power-Cleans (#70/43) 6 Push Jerks (#70/43) *One partner works while the other holds a Plank. Switch as needed.
Metcon: AMRAP in 30min: Run 400m 20 Jump Squats 20 Plate G2OH (#20/15) 20 Toes-to-bar
Metcon: "Fran" For time: 21-15-9 Thrusters (#43/30) Pullups Cash-out: 50 GHD Back ext. Endurance: EMOM for 20min: 1 - 40 Double Unders 2 - 30 Situps 3 - 20 Air-Squats 4 - 10 Pullups Then - Run 2.5km Competitors: A. Compete: AMRAP in 18min: 7 Bar
Strength: Deadlift 5-5-5 Metcon: AMRAP in 15min: 5 HSPU 10 Kettlebell Swings (#24/16) 15 Sit-ups
Skill: Power Snatch Metcon: For time: -Run 800m -4 Rounds For Time: 4 Power Snatches (#50/35) 8 Front Rack Lunge Steps (#50/35) 12 Pull-ups -Run 800m
Metcon: In Pairs for time: 100 Hang Power Cleans (#60/40) 100 Burpees 100 Weighted Step-ups (two dbs, #15/10) 100 DB Push-Press (#15/10)
Strength: EMOM for 12min: Even: Max unbroken strict Ring Dips Odd: 3 Bar Muscle-ups Metcon: AMRAP in 15min: 6x6m Shuttle Run 10 Air-Squats 10 Pushups 10 V-ups
Skill: Single/Double/Tripple Unders practice for 10min Metcon: For time: 50 Wallball Shots (#10/6) 50 Deadlifts (#85/55) 50 HSPU Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the
Skill: Split Jerk Metcon: AMRAP in 20min of: 5 Clean and Jerks (#70/45) 10 Toes-to-bar Rest 30sec Endurance: 10min EMOM: 10 KB Swings -2min rest 10min EMOM: 15 Wallballs -2min rest 10min EMOM: 20 Pushups Competitors: A. Snatch 1. work up to a heavy Muscle Snatch 2. work up
Strength: Press 5-5-5 Metcon: For time: 50 Sumo-Deadlift High-Pull (#45/30) 35 Box Jumps 50 Burpee-Pullups 35 Box Jumps
Skill: Kipping Pullups Metcon: 10 Rounds for time: 5 Pullups 10 Goblet Squats (#32/20) 15 Situps Endurance: For time: 100 Double Unders 80 Situps 60 Air-Squats 40 Box Jumps 20 Hand-Release Pushups 1km Run
