Strength: Hang Power Snatch 12min build load for a 5-reps touch-and-go set. *technique over load Metcon: 5 Rounds for time: Run 200m 40 Air-Squats 20 Pushups 10 Strict Pullups 5 Strict HSPU Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Strength: E2MOM for 12min: Hang Power Clean + Push Press (1+2) Metcon: AMRAP in 12min of: 10 Bar Muscle-ups 10 Box Jump Overs 10 Hang Power Cleans (#60/40) 10 Box Jump Overs 10 Front Squats (#60/40) 10 Box Jump Overs Endurance: 6 Rounds for time: Run 400m 30m
Strength: Weighted Dips (bars/boxes) 7-6-5-4-3 *rest 2:00 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Devil-Clusters (#22.5/15,x1) 15 Situps Endurance: AMRAP in 34min of: 24 KB SDHP (#16/12) 24 Wallballs (#10/6) 24 Cal Row 24 Medball Situps
Strength: 15min to build up load for an RM2 Thruster Metcon: AMRAP in 16min of: 2 Rope Climbs 6 Hang Squat Cleans (#60/40) 50-60-70-80... Double Unders *keep adding 10 DUs every round Endurance: 5 Rounds for time: Run 200m 20 Air-Squats 20 Pushups Row 250/200m 20 Box Jumps
Strength: Romanian Deadlift 6-6-6-5-5 Metcon: 3 Rounds for time: Run 800m 25 Toes-to-bar 15 DB S2OH (#22.5/15,x2) Endurance: AMRAP in 40min of: 50 Double Unders 40 Situps 30 Pushups 20 Cal Row 10 Burpee Box Jump Overs
Bodyweight Strength: 3 Sets: Max Strict Pullups 1:00 Handstand hold *rest as needed between sets Metcon: For time: 10 Burpees over the bar 30 Hang Power Snatch (#30/20) 60 Wallballs (#10/6) 30 Hang Power Snatch 10 Burpees over the bar
Strength: Overhead Squat 2-2-2-2-2 Metcon: For time: 3 Rounds: 20m Handstand walk 22 DB Snatch (#22.5/15,x1) Rest 1min then: 3 Rounds: 20 DB Box Step-overs (#22.5/15,x2) 22 V-Ups *scale hs walk to 40 Shoulder taps or 40m Bear walk
Strength: Press 15min to find RM1 Metcon: In Pairs, 20min for max Cal Row/Bike: Partner 1: Row/Bike Partner 2: 2 Rounds: 3 Dual KB Cleans (#24/16,x2) 6 HSPU 9 Burpees *Switch roles every 2 Rounds Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups) Weightlifting: -Snatch with
Strength: Back Squat 5-5-5 Metcon: 10 Rounds for time: 1 Rope Climb 3 Clean and Jerks (#60/40) 5 Ring Dips Endurance: For time: 1000-800-600-400-200m Row 20 Pushups 40 Walking Lunges steps 60 Situps
Strength: 5 Sets: 6 Weighted Pushups 30sec Weighted Plank after each set Metcon: AMRAP in 16min of: 12 KB Overhead Lunges (#24/16,x1) 12 KB Swings 12 Box Jump Overs Endurance: 10 Rounds for time: 20 Cal Row 10 Burpees 20 Plate Overhead Situps (#10/5) 10 Pushups 20
Strength: Power Clean 2-2-2-1-1-1 *Rest 2:00 Metcon: 3 Rounds for time: Run 400m 21 DB Thrusters (#22.5/15,x2) 50 Double Unders 12 C2B Pullups Endurance: In Pairs, AMRAP in 35min: 50 Wallballs (#10/6) 50 Cal Row 50 Situps 50 Cal Bike *one partner works while the
Strength: Weighted Pullups - 15min to build for an RM3 Metcon: For time: 35 Power Cleans (#40/30) 35 Burpees over the bar 35 Toes-to-bar 35 Cal Bike 35 HSPU Endurance: 5 Rounds for time: Run 800m 50 KB SDHP (#16/12) 35 Goblet Squats (#16/12) 20m Burpee broad
Strength: Paused Front Squat 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: AMRAP in 12min of: 4-6-8-10-12... etc DB Hang Squat Cleans (#22.5/15,x1) Pushups
Strength: 20min build to an RM1 Clean and Jerk Metcon: For time: Run 800m 30 Medball Cleans (#10/6) 30 Box Jumps Run 400m 20 Medball Cleans (#10/6) 20 Box Jumps Run 200m 10 Medball Cleans (#10/6) 10 Box Jumps
Strength: Overhead Squat 2-2-2-2-2-2 Metcon: For time: 50-40-30-20-10 Cal Row 1-2-3-4-5 Sandbag Cleans (#75/45) Skills: 1. HSPU (Strict/Kipping) 2. Ring Dips (Support/Strict/Kipping) Weightlifting: -Tempo overhead squat with 4 pauses 15/20 bar 6×1 -Hang snatch below the knee+under the knee (70%) 1+1/2
Strength: Push-Press (touch and go) 5-5-5-5-5 *rest 2:00 Metcon: For time: 15 Thrusters (#50/35) 30 Deadlifts (#50/35) 60 Burpees Over the bar 30 Deadlifts 15 Thrusters Endurance: EMOM for 36min: Minute 1: 16 KB Swings (#16/12) Minute 2: 12 Burpees Minute 3: 250/200m Row
