Strength: Back Squat - 16min build to an RM4 Metcon: 3 Rounds for max reps: 1min Hang Power Cleans (#43/30) 1min Plate Overhead Situps (#20/15) 1min Box Jump Overs 1min KB Swings (#32/24) 1min Pushups 1min Rest Gymnastics: Skill- Butterfly Pull Up/ Bar MU Strength- 20min EMOM:
Strength: Push-Press 5-5-3-3-3 Metcon: AMRAP in 15min of: 5 Deadlifts (#100/70) 10 Wallballs (#10/6) 15/12 Cal Bike Endurance: For time: 2000/1600m Row 150 Double Unders 30 Burpees 1600m Run 30 Burpees 150 Double Unders 2000/1600m Row
Strength: Weighted Step-ups (DBs/KBs) 8-8-8-8-8 (4/4) *4sec tempo on the way down Metcon: For time: 21 Thrusters (#43/30) 15 Strict Toes-to-bar 15 Thrusters 15 Strict C2B Pullups 9 Thrusters 15 Bar Muscle-ups Endurance: For time: Row 1500m, Then 10 Rounds: 15 Plate G2OH (#20/15) 10 Plate
Strength: 14min build load for: Hang Squat Clean + Front Squat (2+2) Metcon: 6 Rounds for time: 24 Double Unders 12 DB Snatch (#22.5/15) 9 Pullups 6 Burpees over DB
Strength: Floor Press 3-3-3-3-3 *20-30sec Handstand hold after each set (wall assisted or free standing) Metcon: 3 Rounds for max reps: 5min cap: 200m Farmer Carry (#22.5/15,x2) AMRAP on remaining time: 10 DB Deadlifts (#22.5/15,x2) 10 Goblet Squats (#22.5/15,x1) *Rest 1:
Strength: Bulgarian Split Squat 5-5-3-3-3-3 (each leg) Metcon: AMRAP in 16min of: 30 Double Unders 15 KB SDHP (#32/24) 1-2-3-4... +1 Sandbag over shoulder (#75/45) Weightlifting: Push press behind the neck (60%) 5×5 Split jerk with pause in the dip (70%-80%) 2×8 Hang clean+Split
Strength/Skill: 15min: Rope Climb technique practice OR E2.5MOM - 1 Weighted Legless Rope Climb (use a vest to increase load if needed) Metcon: "Nancy" 5 Rounds for time: 400m Run 15 Overhead Squats (#43/30) Endurance: 5 Rounds for time: Row 500m 40 KB SDHP (#16/
Strength: Weighted Ring Dips 5-4-4-4-3-3 Metcon: In 20min complete: 85 Wallballs (#10/6) 55 Situps 25 Hang Squat Cleans (#60/40) AMRAP DB Devil-Press on remaining time (#22.5/15,x1) Gymnastics: Skill - False Grip Ring Row & Ring MU Transition Strength - 20 min EMOM: Min 1- 3
Strength: 12min build up load: 3-pos Power Clean (floor,hang,high-hang) Metcon: For time: 15 HSPU 20 DB Overhead Lunges (#22.5/15,x1) 25 Burpees 30 C2B Pullups 25 Box Jump Overs 20 DB Overhead Lunges 15 HSPU Endurance: AMRAP in 36min of: 16 Wallballs (#10/6) Run 200m
Strength: 5 Sets: 10 Floating Romanian Deadlifts 10-20sec L-Sit hold (any style) *rest 2:00 Metcon: AMRAP in 15min of: 6-12-18-24... +6 Power/Muscle Snatch (#35/20) 9 Toes-to-bar 9 Front Squats (#35/20) Endurance: 3 Rounds for time: 20 Hollow Rocks 30 KB Swings (#16/12) 40 Medball Clean-to-Wallball
Strength: E2.5MOM for 15min (6sets): 3 Strict Press + 3 Push-Press Metcon: 2 Rounds for time: Run 800m 30 DB Box Step-Overs (#22.5/15,x2) 6 Rope Climbs
Strength: Overhead Squat 12min build up for an RM3 Metcon: For time: 21 Cal Row 21 DB/KB S2OH (#22.5/15,x2) 21 Abmat Situps 15m DB/KB Front Rack Walking Lunges 15 Cal Row 15 DB/KB S2OH 15 Abmat Situps 15m DB/KB Front Rack Walking Lunges
Strength: Weighted Pushups 8-8-8-6-6-6 *Rest 1:30 Metcon: "Nasty Girls" 3 Rounds for time: 50 Air-Squats 7 Ring Muscle-ups 10 Hang Power Cleans (#60/40) Weightlifting: -Hang Power Snatch+OHS (60%) 2+2 /8 -Hang Squat Snatch Under The Knee (70%) 2×8 -Squat Snatch (80%) 2×3
Strength: Weighted Pullups 5-5-5-5-5 *Rest 2:00 Metcon: AMRAP in 12min of: 1-2-3-4... Wall Walks 3-6-9-12... Front Squats (#60/40) 30 Double Unders Endurance: 10 Rounds for time: Run 200m 15 KB SDHP (#24/16) Row 300m 20 Situps
Strength: 12min build to a heavy 5-rep touch and go Hang Power Snatch Metcon: 4 Rounds for max reps: 4min Cap: 10 DB Thrusters (#22.5/15,x2) 10 Burpee Box Jumps AMRAP Knees-to-elbows on remaining time *Rest 1min between rounds Gymnastics: Skill- False Grip Ring Row/ Pull Up Strength-
Strength: E3MOM for 15min: 3 Tempo Front Squats @4040 1 Split Jerk Metcon: In Pairs, 5 Rounds for time: 40 Cal Row 20 KB Swings (#32/24) 20 Ring Dips *Split the work between partners Endurance: 5 Rounds for max reps: 1min Medball Deadlifts (#10/6) 1min Medball Situps 1min
