Strength: Overhead Squat - 15min build up to an RM3 Metcon: 3 Rounds for time: 30 Russian KB Swings (#32/24) 15 Pullups 5 Overhead Squat (#70/45) Endurance: 10 Rounds for max reps: 1min Cal Bike 1min Burpees 1min Wallballs (#10/6) Gymnastics: Skill- Butterfly Pull Up/ C2B Strength-20
Strength: Power Clean (touch and go) 4-4-3-3-2-2 Metcon: For time: 50 Double Unders 25 DB Thrusters (#22.5/15,x2) 50 Double Unders 25 Box Jump Overs 50 Double Unders 25 Strict Ring Dips 50 Double Unders Endurance: 8 Rounds for time: Bike 30/24 Cal 30 Situps 30 Mountain
Strength: E2:30MOM for 12:30 Barbell Bent-Over Rows 5-5-5-5-5 Metcon: 10 Rounds for time: Run 200m 10 Wallballs (#10/6) 5 Deadlifts (#100/70) Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU & Dragon Flag Strength-20 min Emom: Min 1- 3 Arch Pull/ 6
Strength: Front Squat 15min build up to an RM2 Metcon: AMRAP in 15min of: 20 DB Snatch (#22.5/15) 10 Toes-to-bar 5 Burpes over the DB
Skill: 20min Handstands Practice Metcon: For max reps on a running clock: 00:00 - 04:00 Run 400m Max Hang Power Cleans (#60/40) on remaining time 04:00 - 08:00 Run 400m Max Thrusters (#50/35) on remaining time 08:00 - 12:00 Run 400m Max
Strength: Weighted C2B Pullups 3-3-3-3-3 Metcon: For time: 100-75-50 Double Unders 20 DB Hang Squat Cleans (#22.5/15,x1) 6-4-2 Rope Climbs Weightlifting: High Hang Squat Clean + Push Jerk (3+3) @ 50% x 5 Back Squat + BTN Jerk + Front Squat + Jerk (1+1+1+1) @ 60% x 4 Clean
Strength: 12min build up load for an RM3 Thruster Metcon: 7 Rounds: 10 Push-Press (#50/35) 10 Burpees over the bar Endurance: 5 Rounds for time: Row 1000m 30 Burpee Box Jumps 30 Plate G2OH (#15/10)
Strength: Back Squat 2-2-2-2-2-2 *Pause for 2sec at the bottom of each rep Metcon: For time: 50 KB Swings (#24/16) 40 Goblet Lunges 30 HSPU 20 Deadlifts (#80/50) 10 Squat Cleans (#80/50) Endurance: In Pair, i-go-you-go AMRAP in 35min for max Cal Row: Partner 1: Rows (cal)
Strength: E3MOM for 15min: 5 Floor Presses + Max Unbroken Pushups Metcon: 3 Rounds for time: 50 Wallballs (#10/6) 30 Double Unders 10 Bar Muscle-ups Endurance: AMRAP in 40min of: 5 Burpees 10 Pushups 15 Air-Squat 20 Situps 25 Cal Row 30 Mountain Climbers
Strength: 15min build up load for 3-pos Squat Clean (floor, hang, high hang) Metcon: 5 Rounds for time: 8 Ring Dips 12 Box Jumps 8 DB S2OH (#22.5/15,x2) 12 Cal Row Endurance: 4 Rounds for time: Run 800m 40 Goblet Walking Lunges (#16/12) 40 KB Swings
Strength: Barbell Lunges (BTN) 6-6-6-6-6 (3 each leg) Metcon: AMRAP in 15min of: 7 Deadlifts (#100/70) 14 Pullups 21 Situps
Strength: Paused Overhead Squat 3-3-3-2-2-2 *3sec pause at the bottom of each rep Metcon: 5 Rounds for time: Run 400m 15 Power Snatch (#35/25)
Strength: Push-Jerk 5-5-5-3-3 Metcon: For time: 10 Clean and Jerks (#80/55) 20 Burpee Box Jumps 30 Ring Dips 40 Wallballs (#10/6) 50 Cal Row Weightlifting: Muscle Snatch + OHS (2+2) @ 60% x 4 No Jump Snatch 2 @ 75% x 4 Snatch Pull + Squat Snatch (1+1) @ 85% x
Strength: E2MOM for 12min: Power Snatch + Hang Squat Snatch (1+1) Metcon: "End game" by Daniel Novikov For time: 75 Double Unders 5 Wall Walks 20 Front Rack Lunges (#50/35) 30 Toes-to-bar 75 Double Unders 5 Wall Walks 20 Overhead Squats (#50/35) 30 Toes-to-bar 75 Double
Strength: Weighted Dips 15min build up to an RM4 Metcon: AMRAP in 18min of: 30 Situps 20 Back Extensions 10 DB S2OH (#22.5/15,x2) Endurance: For time: Row 1000m 100 Medball Lunges Run 800m 100 Medball Russian Twists (#10/6) 1 Stairs Ascend w/medball 100 Medball Cleans
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: In Pairs for time: Row 1000m Then 10 Rounds of: 5 Hang Power Cleans (#70/45) 15 Wallballs (#10/6) Then Bike 50 Cal Endurance: 3 Rounds for time: Run 1000m 70 Mountain Climbers 50 KB SDHP (#24/16) 30 Burpees Over KB
