Strength: Hang Power Snatch 3-3-3-2-2 Metcon: 4 Rounds for time: 25 Wallballs (#10/6) 7 Power Snatch (#60/40) Run 400m Endurance: For time: 75 Double Unders Run 800m 75 Double Unders 70 KB Swings (#16/12) 75 Double Unders 60 Situps 75 Double Unders 50 Cal Row 75 Double
Strength: E2.5MOM for 15min (6sets): 1 Split Jerk 2 Front Squats 1 Split Jerk Metcon: AMRAP in 14min of: 2 Ring Muscle-ups 8 DB Snatch (#22.5/15,x1) 12 Jumping Lunges Endurance: AMRAP in 35min of: 25 Plate G2OH (#20/15) 50 Air-Squats 75 Situps 50 Pushups 25/
Bodyweight Strength: 3 Sets: Max unbroken strict pullups Max unbroken strict ring dips *rest 2:00 *no added weight, scale if needed Metcon: For time: 800m Run 12 Deadlifts (#50/35) 9 Hang Power Cleans (#50/35) 6 Push Jerks (#50/35) 400m Run 12 Deadlifts 9 Hang Power Cleans
Strength: Power Clean 3-3-3-3-3 Metcon: For time: 50 KB Swings (#24/16) 20 Burpees over the bar 25 Front Squats (#70/45) 20 Burpees over the bar 25 Front Squats 20 Burpees over the bar 50 KB Swings Mobility: Lower Body
Strength: 7 Sets: Snatch Balance + Overhead Squats (1+2) *Rest 1:30 Metcon: In Pairs, AMRAP in 20min: 1000/800m Row 40 Wallballs (#20/10) 6 Rope Climbs *One works at a time
Strength: Back Squat 5-5-3-3-3 Metcon: For time: Run 800m 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 Hang Power Cleans (#60/40) Run 800m Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar Weightlifting: -Snatch grip push press behind the neck ascending weight start with 15/20 kg bar -Hang power clean (60%) 5×2 (70%
Strength: Barbell Bent-over Rows 5-5-4-4-3-3 Metcon: AMRAP in 15min of: 3 Hang Power Snatch (#40/30) 6 Overhead Squats 9 Strict T2B Endurance: AMRAP in 40min of: 5 V-Ups 4 Air-Squats 3 Pushups 2 Burpees 1 Wall Climb
Strength: Press 5-5-5-5-5 20m Dual KB Overhead Carry after each set (AHAP) rest 2:00 Metcon: 8 Rounds for time: 35 Double Unders 10 Deadlifts (#60/40) 8 C2B Pullups Endurance: 2 Rounds for time: Row 1000m 60 Box Step-ups w/plate (#20/15) 60 Pushups Run 800m 60 Plate
Strength: E3MOM for 18min (6sets): Clean Pull + Squat Clean + Front Squat (1+1+2) Metcon: For time: Run 200m 15 Thrusters (#60/40) Run 200m 12 Thrusters Run 200m 9 Thrusters Run 200m 6 Thrusters Run 200m 3 Thrusters Endurance: For time: 175 Situps 150 Air-Squats 125 Mountain Climbers 100
Strength: 5-4-3-2-1 Overhead Squat 1-2-3-4-5sec pause at the bottom of each rep *rest 2:00 Metcon: AMRAP in 14min of: 7 Power Cleans (#60/40) 7 Ring Dips 7 Burpees over the bar Endurance: 5 Rounds for time: Run 800m 42 KB Swings (#16/12) 24 Medball Cleans (#10/6)
Strength: Good Morning 8-8-8-8 Metcon: In Pairs, for max reps: 10 Sets i-go-you-go (5 each) 2min AMRAP: 12/8 Cal Bike (or 15/12 Row) 14 Dual DB Front Rack Lunges (#22.5/15,x2) Max Strict Pullups *score is the total number of pullups accumulated Mobility: Upper Body
Strength: Weighted Ring Dips 5-5-5 Metcon: In Pairs, AMRAP in 24min of: 10 Sandbag Cleans (#75/45) 20 Sandbag Squats 30 Box Jumps 40 Pushups 50 KB Swings (#24/16) *Split reps between partners. One works, one rests
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
