Skill: 3 Rounds for quality: 20sec handstand hold 20sec L-Sit hold 20sec kipping on the bar Metcon: In Pairs, 2 rounds for time: 50 Burpees 40 Box Jump Overs 30 HSPU 20 Power Cleans (#60/40) 10 Muscle-ups 1 partner works while the other rest
Strength: Press 5-5-3-3-3 max strict pullups after each set Metcon: 5 Rounds for time: Run 200m 12 Overhead Squats (#40/30) 21 Double Unders
Metcon: "The Don" For time: 66 Deadlifts (#50/30) 66 Box jumps 66 Kettlebell swings (#24/16) 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters (#25/15) 66 Wallball shots (#10/6) 66 Burpees 66 Double-unders Time cap 35min.
Skill: Clean and Jerk Metcon: Jerusalem Hopper Challenge 2016 qualifier: AMRAP in 8min of: 2 Clean and Jerks (#60/42.5) 30 Double Unders 4 Clean and Jerks 30 Double Unders 6 Clean and Jerks 30 Double Unders 8 Clean and Jerks 30 Double Unders etc....
Strength: Deadlift 5-5-5 Metcon: AMRAP in 21min: 15 Kettlebell Swings (#24/16) 9 Pushups 3 Squat Cleans (#70/45)
Skill: Pistols Metcon: 3 Rounds for time: Run 400m 35 Air Squats 10 Hang to overhead (#50/35)
Strength: Front Rack Reversed Lunges 4x4 (2 reps each leg) go heavy but stay stable Metcon: 7 Rounds for time: 7 DB Hang Power-Clean (#25/15) 7 DB Front Squats 7 DB Burpees 7 Toes-to-bar
Skill: Snatch Strength: Snatch 2-2-1-1-1 Metcon: 3 Rounds for time: 10 Chest-to-Bar Pull-Ups 10 Sumo-Deadlift High Pull (#50/35) 10 Burpees
Strength: Weighted Pullups 3-3-3-3-3 Weighted Pushups 5-5-5-5-5 Metcon: AMRAP in 12min: 3-6-9-12-15.... etc. Hang Power Cleans (#60/40) Wallballs (#10/6)
Strength: Jerk 2-2-2-2-2 Metcon: 5 Rounds for reps: 1min Kettlebell Swings (#24/16) 1min Pullups 1min Step-ups 1min Rest
Skill: 10 rounds: 20sec hold: chin over bar 20sec rest Metcon: 5 Rounds for time: 31 Situps 12 HSPU 15 Wallballs (#10/6)
Skill: 15min Hand Stand practice (wall assisted / free hs / hs walk) Metcon: For Time: 21-15-9 Deadlifts (#100/60) 100-75-50 Double Unders Cash-out: "Bring sally up" Plank: Bring sally up: straight arms Bring sally down: on the elbows
Skill/Strength: Clean 3-3-2-2-1-1 Metcon: In Pairs: You go, I go for max rounds in 20min: 6 Ring Dips 9 Power Cleans (#40/30) 6 Burpees over the bar
Skill: EMOM for 14min: Even: max unbroken L-Sit hold (use rings/boxes) Odd: 10 SLOW and controlled V-ups Metcon: Open workout 12.3: Complete as many rounds and reps as possible in 18min of: 15 Box Jumps 12 Push Press (#52/35) 9 Toes-to-bar
Skill: Kipping Pullups Metcon: 6 Rounds for total time: Run 100m w/KB (to the red hydrant) 10 Goblet Squats Run 100m w/KB (back to the box) 10 Kettlebell Swings Rest 1min *Rx - #24/16
Strength: Back Squat 3-3-3-3-3 Metcon: AMRAP 10min: 4 Overhead Squats (#50/35) 8 Pushups 12 Sit-ups Cash-out: 50 Shoulder taps (advanced) or 90sec accumulated handstand hold
