Skill: Rope Climb Metcon: For time: 27-21-15-9 Hang Clean and Jerks (#42.5/30) Burpees over the bar Outdoor: 8 Rounds for time: 8 DB Thrusters (#15/10, x1) 12 DB Renegade Pushups Run 200m 12 DB Russian Twists 8 DB Hang Power Cleans
Strength: 4 Sets: 5 Back Squats max Strict Pullups (no weight) Metcon: AMRAP in 16min of: 3 Squat Cleans (#60/40) Run 200m *add 3 reps every round Outdoor: For time: 40-30-20-10-20-30-40 Pushups Double Unders V-Ups DB Hang Squat Cleans (#15/10,x1)
Skill: 15min Handstands practice (hold/walk/balance) Metcon: AMRAP in 20min of: 16 ABmat Situps 12 Jumping Lunges 8 Hang Power Snatches (#43/30) Outdoor: AMRAP in 40min of: 10 Cossak Squats 10 Pike Pushups 20 Jumping Lunges 20 DB Snatch (#15/10) 30 Hollow Rocks 30 Double Unders
Strength: 15min build to a heavy load of the complex: Hang Squat Clean + Front Squat + Jerk (1+3+1) Metcon: 7 Rounds for time: 7 Deadlifts (#100/70) 14 Wallballs (#10/6) 30 Double Unders Outdoor: 5 Rounds for time: Run 400m 32 Weighted Step-ups (#15/10,x1) 16 Devil-Press
Strength: 5 Sets: 7 Weighted Ring Dips 30sec Sandbag Bearhug hold (#70/45) *Rest 2:30 Metcon: For total reps: AMRAP in 5min: 9 S2OH (#40/30) 6 Toes-to-bar 3 Burpees Rest 1min AMRAP in 5min: 9 Burpees 6 S2OH (#50/35) 3 Toes-to-bar Rest 1min AMRAP in 5min: 9
Strength: E2MOM for 12min: 5 Weighted Chinups Metcon: 5 Rounds for time: 8 HSPU 10 Hang Power Cleans (#60/40) 30 Air-Squats Outdoor: For time: Run 800m 60 Goblet Squats (#15/10) 50 Mountain Climbers 40 Hollow Rocks 30 Hang DB Snatches (#15/10) 40 Hollow Rocks 50 Mountain Climbers
Strength: E2.5MOM for 15min: 4 Deadlifts + 8 Weighted Pushups *increase load between sets Metcon: 5 Rounds for time: Row 200m 12 KB Overhead Lunges (#24/16, x1) Run 200m 2 Rope Climbs Outdoor: EMOM for 36min: 1: 15 Jump Squats 2: 12 V-Ups 3: 8 Burpees 4: 12 DB
Strength: Power Cleans 3-3-3-3-3 *pause for 3sec @ knee height before completing the last rep of each set Metcon: OPEN Workout 17.5: 10 Rounds for time: 9 Thrusters (#43/30) 35 Double Unders Outdoor: For time: 100 DB Clean and Jerks (#15/10,x1) 100 Hollow Rocks 100 DB Renegade
Skill/Strength: Squat Snatch 20min practice technique or build to a heavy 1-rep for today Metcon: For time: 27-17-7 Double KB Front Squats (#24/16,x2) C2B Pullups Outdoor: 5 Rounds for time: 40 Double Unders 20 Jacksons 40 Mountain Climbers 20 DB Clusters (#15/10, x1) 40 Jumping Jacks
Strength: Back Squat 5-5-5-3-3 Metcon: 2 Rounds for time: Run 400m 30 Kettlebell Swings (#32/24) 30 Box Jumps 20 HSPU 20 Ring Dips Outdoor: AMRAP in 35min of: Run 200m 20 DB Snatch & Lunge 15 V-Ups 10 Burpees 5 Roll-ups
Strength: Back Squat 5-5-5-3-3 Metcon: 2 Rounds for time: Run 400m 30 Kettlebell Swings (#32/24) 30 Box Jumps 20 HSPU 20 Ring Dips Outdoor: AMRAP in 35min of: Run 200m 20 DB Snatch & Lunge 15 V-Ups 10 Burpees 5 Roll-ups
Strength: E3MOM for 15min: 3 Split Jerks Metcon: AMRAP in 15min of: 15 Wallballs (#10/6) 10 Deadlifts (#60/40) 5 Power Cleans (#60/40) Outdoor: 5 Rounds for time: Run 200m 30 DB Thrusters (#15/10, x1) Run 200m 30 Pushups
Strength: Front Rack Lunges 12-12-12-12-12 (6/6) Metcon: 5 Rounds for time: 4 Bar Muscle-ups 4 Clean and Jerks (#60/40) Run 400m Outdoor: For time: 50-40-30-20-10 DB Snatch (#15/10) Burpees Run 400m
Strength: Weighted Pullups 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Double Unders 10-10-10-10-10 Hang Squat Cleans (#60/40) Outdoor: AMRAP in 38min of: Run 200m 8 Devil Press (#15/10) 16 Jumping Lunges 32 Situps
Strength: Overhead Squats 5-5-3-3-3-3 Metcon: For time: 200m Farmer Carry then, 5 Rounds: 10 Hang Power Snatch (#30/20) 15 V-Ups 15 Pushups Outdoor: 10 Rounds for time: 9 Jump Squats 8 V-Ups 7 Pike Pushups 6 DB Devil-Press (#15/10, x1) 5 Dips/Jacksons
Skill: Handstands practice (hold/balance/walk) - 15min Metcon: For time: 4-8-12-16-20 KB Swings (#24/16) Weighted Step-ups (#24/16, x1) Burpees over KB Outdoor: For time: Run 1200m Then 3 Rounds: 70 Situps 50 DB Hang Squat Cleans 30 Burpees Over DB Then Run 1200m
