Strength: Hang Power Clean 3-3-3-3-3 Metcon: For time: 15 Front Squats (#70/45) 25 Burpees Over Bar 35 Ring Dips 45 Russian KB Swings (#32/24) 55 Wallballs (#10/6) 65 Situps Endurance: 10 Rounds for time: 18 Plate Russian Twists (#20/15) 15/12 Cal Bike 12 Box Jump
Strength: 12min build up to an RM1 Cluster Metcon: 5 Rounds for time: 12 Dual KB Front Rack Lunges (#24/16,x2) 6 HSPU Row 250/200m (Bike 15/12 Cal)
Strength: Front Squats 4-4-3-3-2-2 *Rest 2:00 Metcon: For time: 27-21-15-9-3 Dual SB Snatch (#22.5/15,x2) Box Jump Overs
Strength: Tempo Floor Press @3030 5-5-5-5-5 Metcon: AMRAP in 16min of: Row 300m 8 Push-Jerks (#60/40) 8 C2B Pullups Weightlifting: Front Squat + Push Press (3+3) @ 65% x 4 BTN Jerk + Jerk (2+2) @ 80% x 4 Split Stance Push Jerk (6+6) x 4 Back Squat 3 @ 90%
Skill: Power Snatch - 15min Build up to an RM3 (Touch and Go) Metcon: 4 Rounds for time: 3 Rope Climbs 30 Double Unders 3 Wall Walks 30 Double Unders Endurance: 5 Rounds for time: 30 KB SDHP (#24/16) 30 Box Jumps Run 400m 20 Pushups 20 Wallballs (#10/
Strength: E2.5MOM for 12:30 2 Squat Cleans Metcon: AMRAP in 6min: 21 V-Ups 12 Pullups 64 Double Unders * Rest 2 Minutes AMRAP in 6min: 21 Toes-to-bar 12 Deficit Pushups (#20/10 Plates) 64 Double Unders * Rest 2 Minutes AMRAP in 6min: 21 AbMat Situps 12 Alt. Single Arm
Strength: Deadlift 2-2-2-2-2 *Rest 2:30 Metcon: 5 Rounds for time: Run 200m 12 DB Power Cleans (#22.5/15,x2) 20 Pushups Endurance: EMOM for 36min: 1 - Max Medball Cleans (#10/6) 2 - Max Jumping Lunges 3 - Max Burpees 4 - Max Dual KB Gorilla Rows
Strength: Weighted Chin-ups 3-3-3-3-3-3 *Rest 2:00 between sets Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 10-8-6-4-2 Overhead Squats (#70/45) Endurance: AMRAP in 35min of: Run 400m 10 Roll-ups 12 Box Jumps 15 KB SDHP (#24/16)
Strength: 15min build up to a heavy 1-rep Hang Clean and Jerk Metcon: 2 Rounds for time: 30 KB Swings (#24/16) 20 Burpees 10 Ring Muscle-Ups Endurance: 5 Rounds for time: 25 Wallballs (#10/6) 25 Box Jumps Run 400m 25 Burpees 25 Pushups
Strength: Paused Back Squat 2-2-2-2-2 *Pause for 5sec at the bottom of each rep Metcon: AMRAP in 12min of the ladder: 3-5-7-9... etc +2 Clusters (#50/35) Burpee Box Jumps
Strength: Press 5-5-5-3-3 Metcon: AMRAP in 16min of: 12 Deadlifts (#50/35) 9 Box Jumps 6 Push-Press (#50/35) Weightlifting: Muscle Snatch + OHS (2+2) @ 60% x 5 Power Snatch + Snatch Balance (2+2) @ 60% x 5 Pause Hang Squat Snatch (1+1) @ 80% x 5 Front Squat 5 x
Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Thrusters (#22.5/15,x2) Pullups Endurance: For time: 100 Burpees 200 Cal Bike 300 Air-Squats 400 Situps *Split reps as you like
Strength: 4 Sets: 6 Barbell Bent-Over Rows 10-20sec L-Sit Hold (bar/rings/boxes) *Rest 2:30 Metcon: 10 Rounds for time: 30 Double Unders 7 Hang Clean and Jerks (#43/30) Endurance: AMRAP in 37min of: 10-15-20-25... Cal Row Jump Squats Russian Twist (#16/12) Plate G2OH (#20/15) Gymnastics:
Strength: 12min build up to an RM2 Hang Squat Clean Metcon: For max reps: 4min AMRAP: Run 400m Max DB Box Step-ups (#22.5/15,x2) on remaining time 4min AMRAP: Run 400m Max HSPU on remaining time 4min AMRAP: Run 400m Max Sandbag Cleans (#75/45) on remaining time
Strength: Split Jerk 16min build up to an RM1 (from the rack) OR Practice technique under light load Metcon: AMRAP in 20min of: 16 Russian KB Swings (#32/24) 8 Toes-to-bar 4 Burpee Box Jump Overs Endurance: 4 Rounds for time: 50 Medball Situps (#10/6) Run 400m w/Medball
Strength: Overhead Squats 8-8-8-8-8 Metcon: 2 Rounds for time: Bike 30/24 Cal 12 Hang Power Cleans (#60/40) 20 Ring Dips
