Strength: Weighted Chinups - 15min to find RM2 Metcon: For time: 20 Burpees over the bar 30 DB S2OH (#22.5/15,x1) Run 400m 20 Hang Power Cleans (#60/40) Run 400m 30 Toes-to-bar 20 Burpees over the bar Mobility: Upper Body Weightlifting: -Strict press Max out -Split jerk
Strength: Barbell Overhead Lunges 6-6-4-4-4-4 *Rest 2:00 Metcon: 3 Rounds for max reps: 1min Medball cleans (#10/6) 1min KB Sumo deadlift high pulls (#24/16) 1min Box jumps 1min DB Push Press (#22.5/15,x2) 1min Row for calories Rest 1min Competitors: Event 1: 3 RFT: 21
Strength: E2MOM for 14min: 2 Clean Pulls 1 Paused Power Clean *pause for 3sec under the knees before completing the lift Metcon: For time: 10-8-6-4-2 Squat Cleans (#80/50) 14-12-10-8-6 Strict HSPU Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Strength: 5 Sets: 6 Floor Presses 20sec L-Sit hold Metcon: AMRAP in 14min of the ladder: 4-8-12-16... Thrusters (#43/30) 35 Double Unders Endurance: AMRAP in 18min of: Run 400m 20 Hollow Rocks 10 Devil-Press (#15/10) Rest 2min and then: AMRAP in 18min of: Bike 30 cal 20 Wallballs
Strength: Push-Press 5-5-3-3-3-3 *Rest 2:00 Metcon: 3 Rounds for time: Run 800m 50 Russian KB Swings (#32/24) 50 Situps Endurance: AMRAP in 34min of: 20 Air-Squats 20 Situps 20 DB Devil Press (#15/10,x1) 20 Pushups 20 Back extensions
Strength Deadlift 5-5-5 Metcon: For time: 25 Pullups 40 Box Jumps 40 DB Hang Clean and Jerks (#22.5/15,x2) 40 Wallballs (#10/6) 40 Cal Row (28 bike) 25 Pullups Endurance: 6 Rounds for time: 21 KB Swings (#16/12) 18 Burpees 15 Goblet Squats 12 Russian Twists
Strength: E2.5MOM for 15min: Snatch Balance + Overhead Squats (1+4) Metcon: 6 Rounds for time: Run 200m 5 Power Snatches (#50/35) 10 Toes-to-bar Endurance: 4 Rounds: 8min AMRAP: 800/600m Row 100 Double Unders 20 DB Thrusters (#15/10,x1) Max reps Burpees over DB on remaining of
Strength: Front Squat - 15min to build for a heavy set of 2-reps Metcon: For time: 50 dumbbell snatches (#22.5/15) 5 rope climbs 40 dumbbell snatches 4 rope climbs 30 dumbbell snatches 3 rope climbs 20 dumbbell snatches 2 rope climbs 10 dumbbell snatches 1 rope climb Mobility:
Strength: Weighted Ring Dips 5-5-5-3-3-3 Metcon: AMRAP in 15min of: 5-6-7-8... HSPU Hang Power Cleans (#60/40) 30 Double Unders affer each set Competitors: A) 15min To Build 1RM Cluster B) For time: 21 Muscle ups (ring/bar) 21 Squat Snatches (#61/43) Time cap : 6min C) For Time 30m
Strength: E2MOM for 12min: Clean Pull + Squat Clean (2+1) Metcon: 3 Rounds for time: 200m Farmer Carry (#24/16,x2) 5 Rounds of "Cindy" *Round of "Cindy": 5 Pullups 10 Pushups 15 Air-Squats Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups)
Skill: 12min Handstand Practice (hold/walk/balance) Metcon: In Pairs, AMRAP in 30min of: 80 Cal Row 40 Deadlifts (#80/50) 20 Synchro Bar Facing Burpees 10 Rope Climbs *one work, one rest except for the burpees Endurance: For time: Run 1200m 120 Situps 120 Double Unders Run 1000m 100
Strength: 1 and a quarter Back Squats 3-3-3-3-3 Metcon: For time: 21-15-9-15-21 Burpee Box Jump Overs S2OH (#43/30) V-Ups Endurance: 5 Rounds for time: Run 800m 30 Jumping Rollups 30 DB Snatches (#15/10)
Strength: Double DB Z-Press 8-6-6-6-4-4 Metcon: 2 Rounds For time: 30/20 Cal Bike 25 KB Swings (#24/16) 15 Front Squats (#60/40) 7 Ring Muscle-ups Endurance: For max reps: 5 Rounds: 3min AMRAP, 1min rest: Run 200m w/medball (#10/6) AMRAP Wallballs on remaining time 5 Rounds:
Strength: E2.5MOM for 15min (6sets): 5 Bent-Over Rows (build up load) 5 L-Pullups Metcon: AMRAP in 12min of: 10 DB Snatch (#22.5/15,x1) 10 Pushups 10 DB Thrusters 10 Pushups Endurance: AMRAP in 32min of: Run 400m Max unbroken double unders Bike 24/18 calories Max unbroken
Strength: Hang Squat Snatch 3-3-3-2-2-2 *rest 2:00 Metcon: 3 Rounds for time: Run 400m 12 Power Cleans (#60/40) 30 Wallballs (#10/6) 12 Ring Dips Mobility: Upper Body Weightlifting: -Snatch Balance (80%) 2×2 (90%) 2×2 (95%) 1×3 -Start position+pull up to knee (technic practice)
Strength: Press 5-5-5 Metcon: In Pairs, AMRAP in 25min of: 12 Box Jump Overs 9 Overhead Squats (#40/30) 6 Sandbag over shoulder (#75/45) *Partner A works while partner B Runs 400m. *Switch every run Competitors: A. RFA Event 1a: 4min amrap 10 overhead squat (#50/35) 10 strict
