Strength: Tempo Box Squats @43X1 4-4-4-4-4 Metcon: AMRAP in 15min of: 10 Thrusters (#60/40) 40 Double Unders 20 Pushups 40 Double Unders 30 Situps Endurance: 5 Rounds for time: Run 800m 22 Plate G2OH 22 Burpees Over Plate 22 Hollow Flutter Kicks
Skill: 15min Handstand Practice Metcon: 7 Rounds for time: Run 200m 8 Hang Power Cleans (#50/35) 4 Bar Muscle-ups Endurance: AMRAP in 20min: 5 Box Jumps 10 Air-Squats 15 Situps Rest 2min into: AMRAP in 20min: 15 Wallballs (#10/6) 10 Pushups 5 Burpees
Strength: 20min build up to a heavy 1-rep Clean and Jerk or practice technique Metcon: For time: 21-15-9 Toes-to-bar DB Burpees (#22.5/15,x2) Cal Row DB Push-Press Endurance: 10 Rounds for time: 15 Wallballs (#10/6) 10 Russian Twists (#15/10kg plate) 15 Box Jumps 10 Plate Overhead
Strength: EMOM for 15min (5sets): 1 - 5 Bentover Rows 2 - 30m Farmers Carry (ahap) 3 - Rest *work heavy on the rows and increase load between sets if possible Metcon: AMRAP in 12min of: 12 Russian KB Swings (#32/24) 9 Goblet Squats 6 Strict Pullups 3 Burpees
Strength: Front Rack Lunges 6-6-6-6-6 (3 each leg) Metcon: 5 Rounds for time: 12 Ring Dips 8 Deadlifts (#100/70) 1 Legless Rope Climb Skills: 1. Strict/Kipping Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb
Strength: 15min build up load: Hang Clean Pull + Hang Squat Clean (2+1) Metcon: 3 Rounds for time: Row 500m 12 Strict HSPU 21 Overhead Squats (#42.5/30) Endurance: 5 Rounds for time: 30 Russian Kettlebell Swings (#24/16) 20 Kettlebell Goblet Reverse Lunges (#24/16) 1000m Run
Strength: Paused Front Squats 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: 2 Rounds for time: 10 Bar Muscle-ups 10 Box Jump Overs 20 C2B Pullups 10 Box Jump Overs 30 Toes-to-bar 10 Box Jump Overs Endurance: 8 Rounds for time: 20 Plate Overhead Lunges (#15/10) 20
Strength: Weighted Chinups 12min build up load for 3-reps Metcon: 10 Rounds for time: Run 200m 15 Wallballs (#10/6) 2 Sandbag Over Shoulder (#75/45) Endurance: EMOM for 36min: 1 - 40 Double Unders 2 - 12 Goblet Squats (#16/12) 3 - 12 Box Jumps 4 - 12
Strength: E2MOM for 12min: Power Snatch + Overhead Squat (1+1) *build up load Metcon: AMRAP in 15min of: 30 Double Unders 9 Power Snatch (#35/20) 6 Burpees over the bar Endurance: 2 Rounds for time: 500 Single Unders 75 Wallballs (#10/6) Run 1000m 75 Burpees Row 2000m
Strength: 15min build up to a heavy load for: Press + Push Press (3+4) Metcon: In Pairs for time: 100 Squat Cleans (#60/40) 100 Cal Bike (or 120 Row) 100 Toes-to-bar *complete in any order and rep scheme *one partner works, one partner rests Endurance: For time: Run 1600m
Strength: EMOM for 10min: Even - 5 Weighted Pullups Odd - 5 Deadlifts Metcon: AMRAP in 22min of: Run 400m 60 Medball Situps (#10/6) 20 S2OH (#50/35)
Strength: Floating Deadlifts 6-6-6-6-6 20sec Hollow Hold after each set *Rest as needed Metcon: For time: 40 DB Snatch (#22.5/15,x1) 35 C2B Pullups 30 Cal Bike (or 40 Row) 25 Ring Dips 20 Burpee Box Jump Overs Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar Weightlifting: -Hang
Strength: E2MOM for 16min (8 sets) 2 Front Squats *Pause for 2sec at the bottom of the 1st rep of each set Metcon: AMRAP in 16min: 5 DB Hang Power Cleans (#22.5/15,x2) 10 Knees-to-elbows 15 Wallballs (#10/6) Mobility: Lower Body Endurance: 3 Rounds for time: 50
Skill: Rope Climb Metcon: In Pairs, i-go-you-go AMRAP in 20min: 1 Rope Climb 3 Thrusters (#60/40) 5 Burpees over partner (partner in plank) *switch every full round Endurance: 8 Rounds for time: Run 200m w/DB 10 DB Box Step Overs 9 Goblet Squats 8 Devil-Press 7 DB Situps
Strength: Power Cleans 3-3-3-3-3 (touch and go) *rest 2:00 between Metcon: 5 Rounds for time: 35 Double Unders Run 200m 6 Clean and Jerks (#60/40) Endurance: For time: Run 1200m 100 Box Jump Overs Run 1000m 100 KB Swings (#16/12) Run 800m 100 Pushups
Strength: 15min build up load for the complex: Snatch Grip Deadlift + Snatch High Pull + Power Snatch (2+1+1) Metcon: AMRAP in 12min of: 20 Russian KB Swings (#32/24) 15 Abmat Situps 10 KB Box Step Overs (#32/24,x1) Endurance: EMOM for 30min: 1 - 10 Burpees 2
