Strength: Deadlift 2-2-2-2-2 *Rest 2:30 Metcon: 5 Rounds for time: Run 200m 12 DB Power Cleans (#22.5/15,x2) 20 Pushups Endurance: EMOM for 36min: 1 - Max Medball Cleans (#10/6) 2 - Max Jumping Lunges 3 - Max Burpees 4 - Max Dual KB Gorilla Rows
Strength: Weighted Chin-ups 3-3-3-3-3-3 *Rest 2:00 between sets Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 10-8-6-4-2 Overhead Squats (#70/45) Endurance: AMRAP in 35min of: Run 400m 10 Roll-ups 12 Box Jumps 15 KB SDHP (#24/16)
Strength: 15min build up to a heavy 1-rep Hang Clean and Jerk Metcon: 2 Rounds for time: 30 KB Swings (#24/16) 20 Burpees 10 Ring Muscle-Ups Endurance: 5 Rounds for time: 25 Wallballs (#10/6) 25 Box Jumps Run 400m 25 Burpees 25 Pushups
Strength: Paused Back Squat 2-2-2-2-2 *Pause for 5sec at the bottom of each rep Metcon: AMRAP in 12min of the ladder: 3-5-7-9... etc +2 Clusters (#50/35) Burpee Box Jumps
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
