Strength: 20min build up to an RM1 Squat Snatch *go heavy or practice technique under light load Metcon: AMRAP in 12min of: 1-2-3-4... Wall Walks 6 Deadlifts (#100/70) Endurance: AMRAP in 38min of: Run 1600m 75 Wallballs (#10/6) 50 KB SDHP (#24/16) 25 Box Jump Overs
Strength: Weighted Dips (bars) 5-5-3-3-3-3 *rest 2:00 Metcon: 3 Rounds for time: 6 Ring Muscle-Ups 12 Hang Power Cleans (#60/40) 24 KB Overhead Lunges (#24/16,x1) Running WOD: Death by 10m run test *when done - accumulate as many laps of 500m run
Strength: Weighted Pullups 6-6-4-4-2-2 Metcon: 5 Rounds for time: Row 300/250m 6 Front Squats (#70/45) 15m Handstand Walk
Strength: Barbell Lunges (BTN) 10-10-10-10 (5each leg) Metcon: For time: 21 Burpee Toes-to-bars 21 Overhead Squats (#40/30) 5 Rope Climbs 15 Burpee Toes-to-bars 15 Overhead Squats 3 Rope Climbs 9 Burpee Toes-to-bars 9 Overhead Squats 1 Rope Climb Weightlifting: -Hang clean 60% 3×8 -Clean with pause under the
Strength: 15min build to an RM3 Push-Press Metcon: AMRAP in 12min of: 2-4-6-8... Squat Cleans (#80/50) Burpees over the bar Strict HSPU Endurance: For time: 50-40-30-20-10-20-30-40-50 Cal Row Situps Air-Squats
Strength: Strict Press 5-5-3-3-3 Metcon: For time: 50-40-30-20-10 Double Unders 12 Hang Power Snatch (#35/20) Gymnastics: A. EMOM for 25min: Min 1- Max Chin Ups/ Banded Chin Ups Min 2- 20 Sec W. Hollow Hold Min 3- 3 Arch Pull/ 6/6Three Point Row Min 4- 10 Reverse Flys
Strength: 15min build up load for 3-pos Power Clean (floor/hang/high hang) Metcon: 5 Rounds for time: Run 200m 22 DB Hang Squat Cleans (#22.5/15,x1) 13 Pullups Endurance: AMRAP in 35min of: 21 KB Swings (#16/12) 21 Box Jumps 21 V-Ups 21 Burpees 21 Pushups
Skill: 15min Handstands practice (hold/walk/balance..) Metcon: 4 Rounds for time: 30 Wallballs (#10/6) 20 Russian KB Swings (#32/24) 12 DB Box Step-ups (#22.5/15,x2) Endurance: In Pairs, i-go-you-go for 20 rounds (10 each) of: 2min AMRAP: 7 Burpees Over Partner (partner plank) 30 Double
Strength: Back Squat 5-5-5 Rest 2:30 Metcon: In teams of 2: AMRAP in 20min of: Partner 1: Max Rounds of "DT" Partner 2: 400m Run *Switch stations every run *Pick-up where partner left off on "DT" 1 Round of "DT": 12 Deadlifts (#70/
Strength: 15min build up load: Snatch Balance + Overhead Squat (1+2) Metcon: For time: 50-40-30-20-10 DB Hang Clean and Jerks (#22.5/15,x1) Cal Row (or Bike 35-28-21-14-7)
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air Squats Run 1600m *Split reps as you like (not runs) *Rx: wear a 9/6kg vest Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar Weightlifting: High Hang Snatch Pull+Power Snatch (60%) 3+1 /8 Squat
Strength: E2MOM for 12min: Romanian Deadlifts 6-6-6-5-5-5 Metcon: For time: 3 Legless Rope Climbs 12 Burpee Box Jumps 21 Ring Dips 30 Front Rack Lunges (#60/40) 21 Toes-to-bar 12 Burpee Box Jumps 3 Legless Rope Climbs Endurance: 10 Rounds for time: 20 Cal Bike 30 Medball Situps (#10/6)
Strength: Weighted Chinups 5-5-5-5-5-5 Metcon: 5 Rounds for time: 10 Hang Power Cleans (#60/40) Bike 15/12 Cal (or Row 20/15) 2 Wall Walks 10 Burpees over the bar Endurance: EMOM for 35min: 1 - 7 Devil Presses (#15/10,x2) 2 - 10 Box Jumps 3 -
Strength: Paused Front Squats 2-2-2-2-1-1-1 *Sets 1-4 (2reps) - 3sec Pause *Sets 5-7 (1rep) - 6sec Pause Metcon: For total reps: 5min AMRAP: Max Toes-to-bar *EMOM (from 0:00) - 10 DB Deadlifts (#22.5/15,x2) Rest 2:00 then, 5min AMRAP: Max Plate Overhead Lunges (#20/15) *EMOM
Strength: 16min build up load for the complex: 1 Clean Pull 2 Power Cleans 4 Front Rack Lunges Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 12 KB Swings (#24/16) 20 V-Ups Endurance: E3MOM for 36min (12 sets): Run 200m 10 Burpee Box Jumps AMRAP X on remaining of
Strength: 15min work up to a heavy load for a 1-rep Hang Cluster Metcon: For time: 21 Deadlifts (#100/70) Run 400m 18 Deadlifts Row 500/400m 15 Deadlifts 150 Double Unders 12 Deadlifts Bike 30/24 Cal
