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
Strength: Weighted Dips (rings/bars) 3-3-3-3-3 Metcon: AMRAP in 15min of: 45 Cal Row 45 Wallballs (#10/6) 45 Dual DB Power Cleans (#22.5/15,x2) 45 HSPU Endurance: 10 Rounds for time: 20 Cal Row 30 Walking Lunges 20 Cal Bike 15 Pushups
Core Strength: 3 Sets: 10 Good Mornings (barbell) 20 Hollow Rocks *Rest 2:00 Metcon: For time: 2 Rounds: 15 Double DB Front Squat (#22.5/15,x2) 15 Burpees 2 Rounds: 12 Double DB Push-Press (#22.5/15,x2) 12 Pullups 2 Rounds: 9 Double DB Thruster (#22.5/
Strength: Push-Jerks (touch and go) 5-5-5-5-5 *Rest 1:30 Metcon: In Pairs, i-go-you-go AMRAP in 20min: 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Bar Facing Burpees *Rx: #70/45 *Switch every full round Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups) Weightlifting: -Snatch transition practice -Hang snatch
Strength: Weighted Pullups 4-4-4-4-4 *20-30sec Handstand Hold after each set *rest 2:00 Metcon: "Michael" 3 Rounds for time: Run 800m 50 Back extensions 50 Situps Endurance: AMRAP in 12min: Run 200m w/Medball (#10/6) 30 Wallballs (#10/6) AMRAP in 12min: 20 Cal Row 30 KB
Strength: Sumo Deadlift - 15min build to a heavy RM2 Metcon: AMRAP in 7min of: 3-6-9-12.... Overhead Squats (#50/35) Toes-to-bar Rest 2min into: AMRAP in 7min of: 3-6-9-12.... KB Swings (#32/24) Burpees Endurance: 6 Sets for max Cal Bike/Row: 4min Cap: 15 Box Jumps 20 AbMat Situps
Strength: 12min build up load for the complex: Cluster + Thruster + Push-Press (1+1+2) Metcon: 5 Rounds for max reps: 2min cap: 20 DB Box Step-ups (#22.5/15,x2) AMRAP DB Push-Press on remaining time *rest 2min between rounds Endurance: AMRAP in 32min of: 30 Wallballs (#10/6) 20
