Strength: Floating Deadlifts 5-5-5-5 Metcon: "Air-Force WOD" For time: 20 Thrusters 20 Sumo-Deadlift High Pull 20 Push-Jerks 20 Overhead Squats 20 Front Squats *EMOM - 4 Burpees *Rx: #43/30 Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)
Strength: 12min build to a heavy load for the complex: Clean Pull + Power Clean + Squat Clean (1+1+1) Metcon: For time: 50 KB Swings (#24/16) 100 Situps 50 KB Overhead Lunges 100 Knees-to-elbows Endurance: AMRAP in 36min of: 24 DB Snatch (#15/10) 24 Air-Squats 24 Burpees 24
Strength: Weighted Pushups 10-8-6-4-2 Metcon: 4 Rounds for time: 30 Wallballs (#10/6) 20 DB Snatch (#22.5/15,x1) 10 Deadlifts (#100/70) Endurance: For time: Run 800m 120 KB Swings (#16/12) Bike 48/36 Cal 120 KB Box Step-overs Row 1000/800m 120 X-Ups Run 800m
Strength: Tempo Front Squats @52X1 3-3-3-3-3 Metcon: 5 Rounds for time: 5-4-3-2-1 Power Cleans (#80/50) 10 HSPU 50 Double Unders Endurance: 6 Rounds for time: 40 Situps 30/21 Cal Bike 20 Wallballs (#10/6) 10 Burpees over medball
Strength: EMOM for 10min: 2 Hang Power Snatch Metcon: 4 Rounds for time: Run 400m 15 Toes-to-bar 20 Plate Overhead Walking Lunges (#20/15) Endurance: AMRAP in 35min of: Row 500m 30 Wallballs (#10/6) 15 Burpees Run 400m 30 KB SDHP (#24/16) 15 Box Jump Overs
Strength: 15min to build for an RM1 Overhead Squat Metcon: 10 Rounds for time: 1 Legless Rope Climb 3 Overhead Squats (#70/45) 6 Burpees over the bar Mobility: Lower Body Weightlifting: -Snatch pull up to knee (70%) 3×8 -Snatch pull with pause above knee (70%) 2×6 -Snatch
Park WOD: For time: Run 800m 41-35-29: Jump Squats Clapping Pushups V-Ups Run 800m 50m Handstand walk / Bear crawl 100m Burpee broad jumps 150m Walking Lunges steps Run 800m
Metcon: With a Partner for max reps: 2 x 13min AMRAPs of: 200 Double Unders 200m Run (Each) 80 Pull Ups 40 Front Squats (#60/40) then in remaining time Max effort of burpee box Jump overs Core Strength: 3 Sets: 10 Barbell Good Mornings (increase load) 10 Dragon Flags
Strength: 5 Sets for load of the complex: Push-Press + Push-Jerk + Split-Jerk (2+1+1) Metcon: 2 Rounds for time: 500m Row 20 Deadlifts (#100/70) 20 HSPU Endurance: EMOM for 32min of: 1 - Max DB Snatches (#15/10) 2 - Max Box Jumps 3 - Max Medball Situps 4
Strength: EMOM for 10min: Even: 10 Good Mornings Odd: 5 Sotts Press *technique over load! Metcon: 10 Rounds for time: 3 Power Cleans (#70/45) 6 Box DB Step-overs (#22.5/15,x2) 9 V-Ups Endurance: 3 Rounds for time: Row 1200m 40 Plate G2OH (#15/10) Bike 60 Cal
Strength: Paused Back Squats 3-3-3-3-3 *3sec pause at the bottom of each rep Metcon: "Nate" AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24) Endurance: For time: 10-9-8-7-6-5-4-3-2-1 Devil-Press (#15/10,x1) V-ups Cal Bike Rollups Wallballs (#10/6) Run 400m (after each
Strength: E2.5MOM for 15min (6sets): Power Clean + Front Squat + Hang Squat Clean (1+3+1) Metcon: For time: 25-20-15-10-5 Overhead Squats (#40/30) 50-40-30-20-10 Situps Endurance: For time: 100 Single Unders 90 Abmat Situps 80 Back extensions 70 Double Unders 60 Front Foot Elevated Lunges (on 20kg plate) 50
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
