Strength: Back Squat 3-3-3-3-3 *Pause for 2sec at the bottom of the first rep of each set Metcon: 7 Rounds for time: 12 KB Swings (#24/16) 8 Burpee Pullups 4 Sandbag Squats (#75/45) Weightlifting: -Split jerk (60%) 2×8 -Hang clean (60%) 5×5 -Squat clean+Split jerk
Strength: Press 12min to find RM2 Metcon: For time: 10-9-8-7-6 DB Devil-Power Cleans (#22.5/15,x2) HSPU Into: 6-7-8-9-10 Deadlifts (#100/70) Toes-to-bar Endurance: 4 Rounds for time: Run 800m 20 Burpees 30 Wallballs (#10/6) 40 Medball Power Cleans (#10/6)
Skill: E2MOM for 10min: Clean Pull + Power Clean + Front Squats (1+1+3) *build up load Metcon: In Pairs, i-go-you-go for 22min of: 3 Squat Cleans (#80/50) 2 Rope Climbs 1min Max Cal Bike/Row *Score = Calories accumulated Endurance: 5 Rounds for time: 24 KB Russian Twists (#16/12)
Strength: Hang Snatch 15min build up to an RM2 OR Practice technique under light load Metcon: "Jackie" For time: 1000m Row 50 Thrusters (#20/15) 30 Pullups Endurance: AMRAP in 40min of: Run 1200m 25 Pushups 50 Walking Lunges steps 75 Situps 100 Mountain Climbers
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 3 Rounds for time: 20 DB Snatch (#22.5/15,x1) 20 DB Overhead Lunges 400m Run w/DB Endurance: 2 Rounds for time: 50 Burpee Box Jump Overs 100 Wallballs (#10/6) 150 Double Unders 2000m Row
Strength: Hang Power Clean 14min build to heavy 5-reps Metcon: For time: 50 KB Swings (#24/16) 40 Toes-to-bar 30 Thrusters (#43/30) 20 Burpees over the bar 10 Ring Muscle-ups
Strength: Weighted Chinups 4-4-4-3-3-2 *Rest 2:00 Metcon: AMRAP in 14min of: 5 HSPU 8 Box Jump Overs 10m KB Front Rack Walking Lunges (#24/16,x2)
Strength: 6 Sets: Snatch Balance + Overhead Squats (1+3) *Rest 1:30 Metcon: For time: 200-400-600-400-200m Row 20-40-60-40-20 Double Unders 6 Overhead Squats (#60/40) *Bike Option: 12-24-36-24-12 Cal Weightlifting: -Hang Snatch (60%) 3×8 -Squat Snatch (80%-100%) 1×8 -Snatch pull with 3 pauses Starting weight 60% up
Strength: E2.5MOM for 15min: 2 Split Jerks *go heavy or practice technique under light load Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Box Step-Overs (#22.5/15,x2) Toes-to-bar Endurance: 3 Rounds for time: Row 1000m then: 21-15-9 Plate G2OH (#20/15) Plate Thrusters Plate Overhead Situps
Strength: 15min build to an RM2 Front Squat Metcon: E2MOM for 8 Rounds (16min): 5 Strict Pullups 15 Wallballs (#10/6) Max Double Unders on remaining time *Score = total double-unders Endurance: In teams of 2 for time: 150 Burpees 250 Kettlebell Swings (#16/12) 350 Situps 450 Double Unders *One
Strength: Paused Push-Press 3-3-3-3-3 *pause for 3sec at the top of each rep Metcon: For time: 21-15-9 Deadlifts (#100/70) Run 200m DB Push-Jerks (#22.5/15,x2) Run 200m Endurance: 10 Rounds for time: Run 400m 18 Wallballs (#10/6) 15 Medball Situps 12/8 Cal Bike
Strength: EMOM for 12min: Min 1: Max Strict Pullups Min 2: Max Strict Ring Dips Min 3: Rest *no added weights *aim for a minimum of 5reps each set, scale as needed Metcon: 3 Rounds for time: 10 Hang Power Snatch (#50/35) 40 Situps 15 Burpees over the bar
Strength: Back Squat 5-5-5 Metcon: AMRAP in 20min of: 10 DB Hang Clean and Jerks (#22.5/15,x1) 10 Toes-to-bar 16/12 Cal Row (12/8 Bike)
Strength: 15min work up to a heavy load for the complex: 1 Clean Pull 1 Hang Squat Clean 1 Front Squat 1 Jerk Metcon: AMRAP in 12min of: 6 KB Swings (#32/24) 4 Goblet Reversed Lunges (#32/24) 2 Ring Muscle-ups
Skill: 12min Handstands practice (hold/walk/balance...) Metcon: In teams of 2: AMRAP in 25min: 60 Pull Ups 400m Run 50 Deadlifts (#80/50) 400m Run 40 Burpees Over Bar 400m Run 30 Power Cleans (#80/50) 400m Run *Split work, Run together Weightlifting: -OHS (60%) 3×8 -High Snatch
Strength: Sumo-Deadlift 4-3-3-2-2 Metcon: For time: 3 Rounds: 15/12 Cal Bike 10 DB Push-Press (#22.5/15,x2) 2 Rounds: 50 Double Unders 5 Rope Climbs 1 Round: 30 Burpees 10 Sandbag Over Shoulder (#75/45) Endurance: AMRAP in 40min of: 5 Burpees 10 KB Box Step-ups (#16/12,
