Strength: 15min build up load for the complex: Power Snatch + Overhead Squats (1+2) Metcon: For max reps: 6min Cap: Row 800m (or 48cal Bike), Then max rep squat clean and jerks (#60/40) 1 minute rest 6min Cap: Row 800m then max rep power snatches (#60/40) 1 minute
Strength: 15min build up load for the complex: Clean Pull + Hang Squat Clean + Front Squat (2+1+1) Metcon: 3 Rounds for time: Row 500/400m 20 DB Burpee Box Step-overs (#22.5/15,x2) 15 HSPU Endurance: 6 Rounds for time: Run 400m 20m Burpee Broad Jumps 20m Bear
Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: AMRAP in 16min of: 50 Double Unders 12 Hang Power Cleans (#60/40) 20 Pushups Endurance: AMRAP in 35min of: 15 V-Ups 30 DB Snatches (#15/10,x1) 20 Wallballs (#10/6) 30 Cal Row 15 Hand Release Push Ups
Strength: Elevated Ring Rows 5-5-4-4-3-3 *add weight if possible or scale as needed Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Thrusters (#22.5/15,x2) Pullups Box Jumps Endurance: 10 Rounds for time: 50 Double Unders 25 Medball Situps (#10/6) 15 Medball Cleans 10 Pushups Run 200m
Strength: 15min build up to a heavy 1-rep Front Squat with 6sec pause at the bottom Metcon: For time: Run 400m 21 Deadlifts (#100/70) 21 Toes-to-bar Run 400m 15 Deadlifts 15 Toes-to-bar Run 400m 9 Deadlifts 9 Toes-to-bar Run 400m Endurance: Row/Bike For max distance in 33min *E3MOM
Strength: Push-Press 5-5-5-5-5 Metcon: For time: Run 800m Then, 5 Rounds of: 14 DB Goblet Reversed Lunges (#22.5/15,x1) 9 Power Snatches (#43/30) Then, Run 800m Mobility: Upper Body
Strength: 5 Sets: 10 Bulgarian Split Squats (5/5) 20 Hollow Rocks Metcon: AMRAP in 12min of: 6 Burpee Pullups 10 Dual KB Hang Power Cleans (#24/16,x2) 20m Dual KB Front Rack Carry
Strength: Weighted Pushups 10-10-10 Metcon: AMRAP in 20min of: 10 Shoulder to overhead (#50/35) 50 Double unders 10 Deadlifts (#50/35) 15/10 Cal Bike Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups) Weightlifting: -Tempo overhead squat with 4 pauses 15/20 bar 6×1
Strength: 15min build to an RM1 Power Clean Metcon: 10 Rounds for time: 1 Power Clean (#100/60) 8 Toes-to-bar 20 Air-Squats Endurance: 5 Rounds for time: 30 Cal Bike 30 Wallballs (#10/6) 30 Situps 30 Pushups 30 KB SDHP (#16/12)
Strength: Weighted Dips (bars/boxes) 5-5-5-5-5 Metcon: For time: Row 500/400m 27 Front Squats (#50/35) 21 Burpees over bar 15 C2B Pullups 9 Push-Press (#50/35) 15 C2B Pullups 21 Burpees over bar 27 Front Squats Row 500/400m Endurance: EMOM for 40min: 1. 30 DU + 10 KB
Strength: Paused Overhead Squats 3-3-3-3-3 *4sec pause at the bottom of each rep Metcon: For time: 50-40-30-20-10 Situps 15 DB Hang Clean and Jerks (#22.5/15,x2) Endurance: 10 Rounds for time: 200m Run w/plate (#20/15) 15 Plate G2OH 12 Plate Russian Twists 9 Burpees on plate
Strength: Thrusters 3-3-2-2-1-1 Metcon: 7 rounds for time of: 3 Strict HSPU 6 Hang Squat Cleans (#60/40) 12 KB Swings (#24/16) 24 Double Unders Endurance: 2 Rounds for max reps (32min running clock): 4min cap: Run 400m Max Burpees over DB on reamining time 4min cap: Run 400m
Strength: 12min build up to a heavy set of 5 reps of Hang Muscle Cleans Metcon: 4 Rounds for time: 30 Wallballs (#10/6) 30 Pushups 3 Rope Climbs Mobility: Lower Body
Strength: Deadlift 4-4-4 Metcon: In Pairs, AMRAP in 25min: 100 Double Unders 25 Overhead Squats (#43/30) 100 Double Unders 25 Toes to Bar *Split reps between partners as you like, one works at a time
Strength: Front Rack Barbell Lunges 8-8-8-8-8 (4/4) *rest 1:30 Metcon: 2 Rounds for time: 8 Bar Muscle-ups 16 Deadlifts (#100/70) 24 DB S2OH (#22.5/15,x2) 32/24 Cal Bike Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb Weightlifting: -Snatch High
Strength: Weighted Chinups 3-3-2-2-2 Metcon: 3 Rounds for time: Run 200m 15 HSPU Run 200m 30 Russian KB Swings (#32/24) Endurance: 5 Rounds for time: Run 800m 30 DB Russian Twists (#15/10,x1) 50 Air-Squats 30 DB Snatch (#15/10,x1)
