Skill: 3 Rounds for quality: L-Sit hold 30sec HS hold 60sec Metcon: 15-12-9 of: Hang Squat Clean (#60/40) Pullups 3 Min. Rest 9-12-15 of: Push Jerk (#60/40) Toes to Bar Endurance: Warmup: Quad strength and running technique Strength: 3x12 Goblet Squats Runs: 3 x 100m partner resistance w/
Strength: Paused Overhead Squat 2-2-2-1-1-1 (pause 3sec) Metcon: AMRAP in 15min: 15 Kettlebell Swings (#24/16) 9 Ring Dips Run 200m
Skill: Split Jerk Metcon: For time: 60 Double Unders 30 Toes-to-bar 60 Double Unders 30 Chest-to-bar 60 Double Unders 30 Clapping Push-ups Cash-out: 3x10 GHD Back Extensions
Skill: Handstands practice for 12min (any style/progressions) Metcon: 5 Rounds for total reps: 1min DB Deadlifts (#20/10, two DBs) 1min Ab-mat Situps 1min Wallballs (#10/6) 1min Plank (*) *for the plank count 1sec as 1rep (full round is 60reps). If you fall you're done for that
Speed: Row 500m for time. 2 attempts Metcon: 21-18-15-12-9 reps of: Power Cleans (#35/20) Burpees over-the-bar
Strength: 15min work on the complex: Front Squat + Thruster (2+1) Metcon: In Pairs, I-go-you-go, for 7 rounds each (total 14): 34m Double KB Front rack carry (#24/16) 10 Pullups 10 Box Jumps
Strength: DeadLift 5-5-5-5 Metcon: 3 Rounds for time: Run 400m 21 Shoulder-to-overhead (#43/30)
Skill: Tabata: Hollow body rocks Good mornings (#20/15) Metcon: AMRAP in 15min: 4 Strict HSPU 6 Front Rack Lunges (#43/30) 8 Burpees Endurance: 4 Rounds for time: 25 Split jumping lunges 50 Double Unders / over-the-bar lateral jumps if you dont have DUs 25 Hang-Power Cleans (#20/15)
Strength: 4 sets for load/technique: Power Clean + Press + Push-Press + Push-Jerk (1+1+2+3) Metcon: 5 Rounds for time: 5 Ring Muscle-ups 12 DB Squat cleans (#20/10)
Skill: Kettlebell Snatch Metcon: For time: 21 Kettlebell Snatches Left arm 21 Kettlebell Snatches Right arm 21 DeadLifts (#60/40) 21 Double Unders 15 Kettlebell Snatches Left arm 15 Kettlebell Snatches Right arm 15 DeadLifts (#80/50) 15 Double Unders 9 Kettlebell Snatches Left arm 9 Kettlebell Snatches Right arm
Skill/Strength: Power Snatch 2-2-2-2-2-2 Metcon: For time, 10-9-8-7-6-5-4-3-2-1 reps of: Toes-to-bar Wallballs (#10/6) Box Jumps
Strength: Strict Press 4-4-4-4 Metcon: For time: -200m Farmers carry (#20/10) -Then 4 Rounds: 20 Kettlebell Swings (#24/16) 20 Air-Squats -Then 200m SPRINT all out
Skill: Kipping Pullups Metcon: AMRAP in 15min: 10 Hang Power Cleans (#40/30) 6 Overhead Squats (#40/30) 20 Bar lateral hops
Strength: Clean Pull + Clean (1+1) 6 attempts for max load Metcon: 5 Rounds for time: 20 Walking Lunges plate overhead (#20/15) 15 V-ups 10 Chest-to-bar
Skill: 5 rounds: 20sec Handstand hold 1-2 Rope Climbs Metcon: In Pairs for time: 50 Ring Dips 50 Cal Row 50 Box Jump overs 50 Toes-to-bar 50 DeadLifts (#100/60) *Split reps as you wish and choose any order you like
Strength: 5 Sets for load: Front Squat + Push-Press (3+1) Skill: Bar Muscle-up Metcon: AMRAP in 10min: 10 Box Jumps 5 Burpee bar muscle-ups
