Strength: 20min build to a heavy 1-rep Snatch or practice technique under light load Metcon: 3 Rounds for time: 30 Plate G2OH (#20/15) 7 Ring Muscle-ups Run 400m Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups) Weightlifting: -Muscle snatch from hang 15/20 kg bar 8×3 -Hang snatch
Strength: Front Squat 4-4-3-3-2-2 Metcon: "Betty" 5 Rounds for time: 12 Push-Press (#60/40) 20 Box Jumps Endurance: For time: 100 KB SDHP (#16/12) 25 Burpees 100 KB Overhead Lunges 25 Burpees 100 Wallballs (#10/6) 25 Burpees 100 Pushups 25 Burpees
Skill: Rope Climb Metcon: For time: 60 Medball Cleans (#10/6) 30 KB Swings (#32/24) 15 Thrusters (#60/40) 30 HSPU 60 Situps *Any time you break a set, perform 5 Burpees before continuing Endurance: AMRAP in 30min of: 6 Burpees 10 Ring Rows 12 DB Floor Press (#15/
Strength: 15min build up for a heavy load of Power Clean + Push-Press (1+1) Metcon: AMRAP in 15min of: 40 Double Unders 1-2-3-4... Squat Cleans (#80/50) Endurance: In Pairs for time: 300 Pushups 400 Air-Squats 500 Situps Row 3000m *Split reps as you like, 1 work/1 rest
Strength: Press 12min to find RM3 Metcon: For time: Run 200m 50 DB Snatch (#22.5/15) Run 200m 40 Wallballs (#10/6) Run 200m 30 HSPU Run 200m 20 DB Overhead Lunges Run 200m 10 Burpees Endurance: AMRAP in 38min of: Run 400m 30 Plate G2OH (#20/15) 30
Strength: Deadlift 3-3-3-2-2 *rest 2:30 Metcon: 7 Rounds for time: 3 Bar Muscle-ups 10 Box Jump Overs 5 Overhead Squats (#60/40) Mobility: Lower Body
Strength: Back Squat 10-10-10 Metcon: For time: 60 Toes-to-bar (10min cap) *E2MOM - 8 Devil Press (#15/10,x2) rest until 12:00 50 Strict Pullups (10min cap) *E2MOM - 8 Devil Press (#15/10,x2) **Start each part with the devil press
Strength: 15min build up load for the complex: Power Snatch + Overhead Squats (1+2) Metcon: For max reps: 6min Cap: Row 800m (or 48cal Bike), Then max rep squat clean and jerks (#60/40) 1 minute rest 6min Cap: Row 800m then max rep power snatches (#60/40) 1 minute
Strength: 15min build up load for the complex: Clean Pull + Hang Squat Clean + Front Squat (2+1+1) Metcon: 3 Rounds for time: Row 500/400m 20 DB Burpee Box Step-overs (#22.5/15,x2) 15 HSPU Endurance: 6 Rounds for time: Run 400m 20m Burpee Broad Jumps 20m Bear
Skill: 15min Handstands practice (hold/walk/balance/obstacles) Metcon: AMRAP in 16min of: 50 Double Unders 12 Hang Power Cleans (#60/40) 20 Pushups Endurance: AMRAP in 35min of: 15 V-Ups 30 DB Snatches (#15/10,x1) 20 Wallballs (#10/6) 30 Cal Row 15 Hand Release Push Ups
Strength: Elevated Ring Rows 5-5-4-4-3-3 *add weight if possible or scale as needed Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Thrusters (#22.5/15,x2) Pullups Box Jumps Endurance: 10 Rounds for time: 50 Double Unders 25 Medball Situps (#10/6) 15 Medball Cleans 10 Pushups Run 200m
Strength: 15min build up to a heavy 1-rep Front Squat with 6sec pause at the bottom Metcon: For time: Run 400m 21 Deadlifts (#100/70) 21 Toes-to-bar Run 400m 15 Deadlifts 15 Toes-to-bar Run 400m 9 Deadlifts 9 Toes-to-bar Run 400m Endurance: Row/Bike For max distance in 33min *E3MOM
Strength: Push-Press 5-5-5-5-5 Metcon: For time: Run 800m Then, 5 Rounds of: 14 DB Goblet Reversed Lunges (#22.5/15,x1) 9 Power Snatches (#43/30) Then, Run 800m Mobility: Upper Body
Strength: 5 Sets: 10 Bulgarian Split Squats (5/5) 20 Hollow Rocks Metcon: AMRAP in 12min of: 6 Burpee Pullups 10 Dual KB Hang Power Cleans (#24/16,x2) 20m Dual KB Front Rack Carry
Strength: Weighted Pushups 10-10-10 Metcon: AMRAP in 20min of: 10 Shoulder to overhead (#50/35) 50 Double unders 10 Deadlifts (#50/35) 15/10 Cal Bike Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups) Weightlifting: -Tempo overhead squat with 4 pauses 15/20 bar 6×1
Strength: 15min build to an RM1 Power Clean Metcon: 10 Rounds for time: 1 Power Clean (#100/60) 8 Toes-to-bar 20 Air-Squats Endurance: 5 Rounds for time: 30 Cal Bike 30 Wallballs (#10/6) 30 Situps 30 Pushups 30 KB SDHP (#16/12)
