Skill: Rope Climb 15min practice technique OR 15min E2.5MOM (6 sets) Max unbroken legless rope climbs Metcon: 3 Rounds for time: 20 DB Hang Squat Cleans (#22.5/15,x1) 35 DB Situps (#22.5/15,x1) 50 Double Unders Endurance: 10 Rounds for time: 15 KB Swings (#16/
Strength: Paused Front Squats 2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: For time: 40 DB Thrusters (#22.5/15,x2) 40 Toes-to-bar 40 Box Jumps 40 Ring Dips
Strength: 12min build up load for the complex: Snatch Deadlift + Snatch Pull + Power Snatch + Overhead Squat (1+1+1+2) Metcon: AMRAP in 16min of: 1-2-3-4-5... etc +1 Overhead Squats (#70/45) Rope Climbs *E4MOM - Row 500/400m (starting from 00:00)
Strength: Weighted C2B Chin-ups 4-4-4-4-4 *Rest 2:00 Metcon: For time: 21-15-9 reps of: Hang Squat Cleans (#43/30) Box Jump Overs KB Swings (#32/24) Weightlifting: -Hang snatch pull under the knee+Snatch (70%) 8/ 4+1 -Snatch with pause 3sec under knee (70%) 4×6 -Squat snatch RM
Skill: 15min Handstands practice (hold/balance/walk..) Metcon: For time: 800m Run 50 Medball Cleans (#10/6) 40 Dual KB Front Rack Lunges (#24/16,x2) 30 Dual KB S2OH Endurance: AMRAP in 35min of: 1 Stairs Ascend 10 Burpee Box Jump Overs 100 Mountain Climbers 2 Wall Walks 20
Strength: Deadlift 5-5-5 Metcon: AMRAP in 20min of: 40 Double Unders 10 HSPU 10 DB Power Cleans (#22.5/15,x2) Gymnastics: Skill: False Grip Ring Row/ Pull Up Strength: 20min EMOM: Min 1- 3 Arch Pull/ 6 False Grip Ring Row Min 2- 20 V. Ups Min 3- 20-30
Strength: E2MOM for 12min: Overhead Squats 4-3-3-2-2-2 Metcon: 3 Rounds for max reps: 1min Wallballs (#10/6) 1min Toes-to-bar 1min Hang Power Snatch (#35/25) 1min Double Unders 1min Cal Bike 1min Rest Endurance: 7 Rounds for time: 20 Plate Situps (#20/15) 15 Plate G2OH 10 Plate Overhead Lunges
Strength: 20min build up load for an RM1 Clean and Jerk. *go heavy or practice technique under light load Metcon: AMRAP in 12min of: 3 Front Squats (#80/50) 5 C2B Pullups Endurance: 4 Rounds for time: Run 800m 40 KB SDHP (#24/16) 40 KB Box Step-ups (#24/16,
Strength: 4 Sets: Max Unbroken Strict Dips (bars/boxes, non-weighted) 20 Hollow Rocks *Rest 2:00 Metcon: For time: 10-20-30-40-50 DB Hang Clean and Jerks (#22.5/15,x1) 15 Burpee Box Jump Overs
Strength: Bulgarian Split Squats 6-6-5-5-4-4 (each leg) *rest 1:30 Metcon: 3 Rounds for time: 10 Hang Power Cleans (#70/45) 30 Situps 3 Rope Climbs 20m Handstand Walk (scale for 40m bear walk)
Strength: Back Squat 3-3-3-3-3 *Pause for 2sec at the bottom of the first rep of each set Metcon: 7 Rounds for time: 12 KB Swings (#24/16) 8 Burpee Pullups 4 Sandbag Squats (#75/45) Weightlifting: -Split jerk (60%) 2×8 -Hang clean (60%) 5×5 -Squat clean+Split jerk
Strength: Press 12min to find RM2 Metcon: For time: 10-9-8-7-6 DB Devil-Power Cleans (#22.5/15,x2) HSPU Into: 6-7-8-9-10 Deadlifts (#100/70) Toes-to-bar Endurance: 4 Rounds for time: Run 800m 20 Burpees 30 Wallballs (#10/6) 40 Medball Power Cleans (#10/6)
Skill: E2MOM for 10min: Clean Pull + Power Clean + Front Squats (1+1+3) *build up load Metcon: In Pairs, i-go-you-go for 22min of: 3 Squat Cleans (#80/50) 2 Rope Climbs 1min Max Cal Bike/Row *Score = Calories accumulated Endurance: 5 Rounds for time: 24 KB Russian Twists (#16/12)
Strength: Hang Snatch 15min build up to an RM2 OR Practice technique under light load Metcon: "Jackie" For time: 1000m Row 50 Thrusters (#20/15) 30 Pullups Endurance: AMRAP in 40min of: Run 1200m 25 Pushups 50 Walking Lunges steps 75 Situps 100 Mountain Climbers
Strength: Romanian Deadlift 5-5-5-5-5 Metcon: 3 Rounds for time: 20 DB Snatch (#22.5/15,x1) 20 DB Overhead Lunges 400m Run w/DB Endurance: 2 Rounds for time: 50 Burpee Box Jump Overs 100 Wallballs (#10/6) 150 Double Unders 2000m Row
Strength: Hang Power Clean 14min build to heavy 5-reps Metcon: For time: 50 KB Swings (#24/16) 40 Toes-to-bar 30 Thrusters (#43/30) 20 Burpees over the bar 10 Ring Muscle-ups
