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
Strength: E2MOM for 12min: Sandbag Complex (ahap): 2 Sandbag Deadlifts 2 Sandbag Cleans 2 Sandbag Squats Metcon: AMRAP in 14min of: 3 Deadlifts (#120/80) 6 Dual KB Clean and Jerks (#24/16,x2) 9 Box Jump Overs
Strength: Push-Press 3-3-3-2-2-2 *Rest 2:00 Metcon: AMRAP in 18min of: 1 Power Clean (#75/47.5) 1 C2B Pullups 20 Double Unders 2 Power Clean 2 C2B Pullups 20 Double Unders 3 Power Clean 3 C2B Pullups 20 Double Unders *Keep adding 1 rep to the power clean and
Strength: Weighted Pullups 5-5-5-3-3 Metcon: 4min AMRAP: 8 DB Reversed Lunges (farmers grip) (#22.5/15,x2) 10 Pushups Rest 1min 4min AMRAP: 8 DB Hang Clean and Jerks (#22.5/15,x2) 10 V-Ups Rest 1min 4min AMRAP: 8 DB Renegade Rows (#22.5/15,x2) 10 Box Jumps
Strength: Power Snatch 20min build up to a heavy 1RM OR practice technique under light load Metcon: AMRAP in 10min of: 2 Ring Muscle-ups 4 Overhead Squats (#70/45) 8 Box Jump Overs Gymnastics: Skill- Kipping Ring MU -False Grip & Pull -Transition -Ring Dip Endurance: AMRAP in 35min of:
Metcon: 10 Rounds for time: 1: 200m run 2: Burpees 3: Wall Walks 4: Toes-to-bar 5: Pullups 6: Wallballs (#10/6) 7: Box Jumps 8: Deadlifts (#60/40) 9: Hang Squat Cleans (#60/40) 10: Thrusters (#60/40) *Start from 1 (Run), then do 1+2, then 1+2+3.
Strength: Every 2:30 Overhead Lunges 6-6-6-6-6 Metcon: 5 Rounds for time: 8 HSPU 25 Double Unders 8 DB Power Cleans (#22.5/15,x2) 15/12 Cal Bike Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 125 Pushups Run 800m 150 Air-Squats Run 800m 175
Strength: 15min build up load for the complex: Squat Clean + Hang Squat Clean + Front Squat (1+1+1) Metcon: AMRAP in 16min of: 10 Devil Presses (#22.5/15,x1) 5-6-7-8... Strict Pullups
Strength: Weighted Pushups 5-5-4-4-3-3 Metcon: For time: Run 400m 5 Rounds of "Cindy" Run 400m 3 Rounds of "D.T" Run 400m 100 Wallball Shots (#10/6) "Cindy": 5 Pullups 10 Pushups 15 Air-Squats "D.T": 12 Deadlifts (#70/47.5) 9
Strength: 5 Sets for load: 3 Heavy Touch and Go Power Cleans 20sec Sandbag Hold (bearhug) Rest 2:00 Metcon: For time: 50-40-30-20-10 Air-Squats 5 Ring Muscle-ups Weightlifting: Power Snatch Balance + OHS + Snatch Balance (3+3+3) @ 50% x 5 Box Power Snatch + OHS (2+2) @ 70% x 4 Box
Strength: Weighted Dips (Rings/Bars) 12min build up to RM3 Metcon: 3 Rounds for time: 20 DB Snatch (#22.5/15) Run 200m 20 Box Step Ups (#22.5/15,x1) Row 250/200m Endurance: AMRAP in 40min of: 5 Box Jumps 5 Air Squats 5 Pushups 5 Sit-ups 5
