Metcon: In teams of 3 for time: 99 Wallballs (#10/6) 99 Pushups 99 Front rack KB Lunges (#24/16) 99 Situps Panda #1: Works Panda #2: Rests Panda #3: Holds a barbell at the finish position of the deadlift (#80/50) *The barbell may not touch the ground untill
Skill: Power Snatch Metcon: 3 rounds for time: 7 Power Snatch (#60/40) Run 400m 15 Burpees
Skill: Ring Dips (strict/kip) Metcon: AMRAP in 20min: 15 Kettlebell Swings (#24/16) 10 Goblet Squats (#24/16) 5 Strict Pullups
Strength: Back Squat 3-3-3 Metcon: In Pairs for time: 30 Bear Complex (#60/40) Rest 1min 60 Burpees over-the-bar Rest 1min 90 V-ups Rest 1min 120 Double Unders
Skill: Dumbbell Snatch Metcon: For total reps: 4 Rounds: 3 min on, 90 sec off 8 DB Snatch (alt arms, #20/15) 8 T2B 8 Jumping Lunges (alt legs)
Skill: Bar Muscle-up Metcon: 6 RFT: 200m Run 5 Bar Muscle Ups 10 Pistols
Strength: E2MOM for 10min (5 sets) 1 Clean and jerk @ 85% Metcon: AMRAP in 10min: 5 DeadLifts (#100/60) 7 Box Jumps 9 Ring Dips
Strength: BTN Push-Press 3-3-3-2-2 Metcon: 3 Rounds for time: 90 Double Unders 20 Overhead Squats (#40/30) 30 Situps
Strength: Press 5-5-5 Metcon: For time: 200 Air-Squats 200 Pushups *split reps as you like *when done, do 5 burpees for every minute it took you to complete the 400 reps For example if you finish all 200 squats and pushups in 11:50min you need to do 55 more
Strength: Cluster - 12min to find 1RM Metcon: AMRAP in 15min: 5 HSPU 10 Sumo-Deadlift High Pull (#45/30) Run 200m
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Climb 2 – DeadLifts (#120/70) 3 – Toes to bar 4 – Burpees 5 – WallBall Shots (#10/6) 6 – Pistols 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#24/16) 10 – Double Unders * After completing the first movement go back to 1 and
Strength/Skill: E2MOM for 10min (5 sets): Snatch balance + Overhead Squat (2+2) Metcon: AMRAP 10min: 12 DB or KB Deadlifts (#25/15 per hand) 9 DB or KB Front Squat (#25/15 per hand) 6 DB or KB Push Jerks (#25/15 per hand)
Skill: Kipping Pullups Metcon: 3 rounds for time of: Run 800m 30 Pull-ups
Strength: Box Squat 3-3-3-3-3 Metcon: AMRAP 10min: 7 shoulder to overhead (#45/32) 7 burpees 7 power clean (#45/32) rest 3min AMRAP 3min double unders
Skill: Handstand hold - accumulate 3min upside down (any way) Metcon: For time, 21-15-9-3 reps of: Squat Clean (#43/30) Toes-to-bar
Strength: Paused Push-Jerk (pause 2sec at the dip) 2-2-2-2-2 Metcon: 3 Rounds for time: 55 Double Unders 22 DB Front rack lunges (#20/10) 11 Chest-to-bar
