Strength: Back Squat 3-3-3-3-3 *Pause for 1sec at the bottom of each rep Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 12 Hang Clean and Jerks (#43/30) Endurance: AMRAP in 32min of: 21 Situps 15/12 Cal Row 5-6-7-8-9... Burpee Box Step-Overs (#15/8,x2)
Metcon: In Pairs, AMRAP in 32min of: 12 DB Overhead Lunges (#22.5/15,x2) 9 Devil-Presses (#22.5/15,x2) 6 Deadlifts (#100/70) 3 Rope Climbs Run 200m (together) *1 work / 1 rest, Switch as you like
Strength: Push-Jerks 2-2-2-2-2 Metcon: For time: 40 Wallballs (#10/6) 40 HSPU 40 Cal Bike 40 Toes-to-bar *E4MOM - Run 400m Endurance: AMRAP in 34min of: 10-20-30... Hollow Rocks Russian KB Swings (#24/16) Box Jumps Pushup-Burpees Gymnastics: Skill- Skin The Cat & Dragon Flag Strength- 20 Min Emom: Min
Strength: Overhead Squat 5-5-4-4-3-3 Metcon: For time: 21-15-9 DB Thrusters (#22.5/15,x2) Burpees Strict Pullups
Strength: Weighted Dips 5-5-5-5-5 *10-15 Pushups after each set *Rest 3:00 Metcon: "DT" 5 Rounds for time of: 12 Deadlifts (#70/45) 9 Hang Power Cleans 6 Push-Jerks
Strength: Front Squat 5-5-4-3-3 Metcon: 4 Rounds for time: 7 Hang Power Cleans (#60/40) 30 Double Unders 7 Ring Dips 30 Double Unders Weightlifting: High Hang Squat Clean + Push Press (2+2) @ 60% x 4 Clean + Front Squat + Push Jerk (2+2+2) @ 70% x 4 BTN Jerk + Jerk
Strength: 15min build up load for the complex: Power Snatch + Squat Snatch + Overhead Squat (1+1+1) Metcon: AMRAP in 12min of: 3-6-9-12... +3 Thrusters (#50/35) Toes-to-bar Box Jumps Endurance: For time: Run 1600m 150 Burpees 150 Russian KB Swings (#24/16) 150/120 Cal Bike 300 Double Unders
Skill: Rope Climb 15min practice technique Metcon: AMRAP in 20min of: "Helen" Run 400m 21 KB Swings (#24/16) 12 Pullups Endurance: EMOM in 36min of: 1 - Max Wallballs (#10/6) 2 - Max Cal Row 3 - Max Burpees 4 - Max V-Ups 5 - Max
Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Squat + Jerk (1+1+2+1) Metcon: For time: 50 KB Swings (#24/16) 40 Toes-to-bar 30 Burpees 20 Hang Squat Cleans (#60/40) 30 Box Jumps 40 V-Ups 50 Back Extensions Endurance: 5 Rounds for
Strength: 15min build up to an RM5 Weighted Pullups Metcon: 10 Rounds for time: 30 Double Unders 7 Overhead Squats (#43/30) Endurance: AMRAP in 40min of: Run 800m 50 Situps Run 800m 50 Pushups Run 800m 50 Back Extensions Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 5 Rounds for time: 15 Wallballs (#10/6) 12 DB Power Cleans (#22.5/15,x2) 10 HSPU
Strength: Push-Press 2-2-2-2-2-2 Metcon: AMRAP in 16min of: 6 DB Burpees (#22.5/15,x2) 8 DB Push-Press 12 DB Box Step-Overs
Strength: 15min build up to an RM2 Hang Squat Clean Metcon: 4 Rounds for time: 800-600-400-200m Row 30 Abmat Situps 30 Pushups Weightlifting: Power Snatch + OHS (2+2) @ 60% x 4 Snatch Pull + Squat Snatch (2+2) @ 70% x 4 MAX Snatch! Super set of: Back Squat + Sots Press 5x5,
Strength: Every 2:30 for 12:30 Bulgarian Split Squat 6-6-6-6-6 (3/3) Metcon: For time: Run 1200m 50 Squat Cleans (#50/35) 30 Push-Press (#50/35) Endurance: AMRAP in 35min of: 9 V-Ups 6 Pushups 3 Wall Walks 6 Plate Thrusters (#20/15) 9 Jump Squats
Skill: 15min Handstands practice Metcon: 5 Rounds for time: 15 Wallballs (#10/6) 10 Deadlifts (#80/55) 5 Ring Muscle-ups Endurance: For time: 50-40-30-20-10 Burpees Air-Squats KB Swings (#16/12) Box Jumps Russian Twist (#16/12) Gymnastics: Skill: Roll Progression- Ground Roll/ Box Roll/ Wall Roll/ Jump&Roll Strength-20
Strength: 15min build up load for the complex: Snatch Pull + Power Snatch + Hang Power Snatch (1+1+1) Metcon: AMRAP in 15min of: 3 Rope Climbs 30 Double Unders 10 Dual DB Snatch (#22.5/15,x2) Endurance: 10 Rounds for time: Bike 20/16 Cal 30 Situps 20 Plate
