Skill: Accumulate (split as you want): 3-5min Handstand Hold 3-5min L-Sit Hold Metcon: AMRAP in 20min of: "Helen" 400m Run 21 KB Swings (#24/16) 12 Pullups *record first 3 rounds for progression Endurance: For time: 6 Rounds: 15/10 Cal Bike 15 Burpee Box Get Overs 10
Strength: Hang Snatch High Pulls 5-5-4-4-3-3 Metcon: For time: 24 DB Push-Press (#22.5/15,x1) 24 DB Overhead Lunges 32 Toes-to-bar 32 Hang Power Cleans (#43/30) 40 Wallballs (#10/6) 40 Cal Row (or 28 Bike) Mobility: Lower Body Weightlifting: -Overhead Squat (70%) 3×3 (75%) 3×3
Strength: 5 Sets: 1 Legless Rope Climb 3 Sumo Deadlifts *rest 2:00 Metcon: For time: 1000m Run, then: 50 Bar Facing burpees 50 Thrusters (#43/30) *split the reps however you want for example: 1. 50 thrusters + 50 burpees 2. 2 rounds of: 25 thrusters + 25 burpees 3. 5
Strength: 5 Sets for load: Squat Clean + Front Squats (1+2) Metcon: In Pairs (i-go-u-go), 20 Rounds for time (10 each): 6 DB Power Cleans (#22.5/15,x2) 6 DB Box Step-overs (#22.5/15,x2) 12 Cal Row Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats
Strength: Split-Jerk 2-2-2-2-2-2 *pause for 3sec at the recieving position before completing each rep Metcon: AMRAP in 16min of: 3 Bar Muscle-ups 4-6-8... DB Front Squats (#22.5/15,x2) 15 Situps *keep adding 2 reps to the front squats every round Endurance: For time: Row 2000/1600m 50 Wallballs
Strength: Barbell Bent-Over Rows 5-5-5-5-5 Metcon: For time: 21-15-9 Deadlifts (#100/70) Burpees over the bar Ring Dips Endurance: AMRAP in 35min: 12 Cal Bike 10 DB Goblet Lunges (#15/10,x1) 8 DB Devil-Press 10 DB Push-Press 24 Cal Row
Strength: 15min build up to a heavy set of 3 touch and go Power Snatches Metcon: 5 Rounds for time: 5 Thrusters (#60/40) 10 Box Jumps 5 Squat Cleans (#60/40) Run 200m Endurance: 10 Rounds for time: 21 Cal Bike 18 Walking Lunges steps 15 Situps 12 Pushups
Strength: 6 Sets: 6/6 Bulgarian Split Squats Metcon: AMRAP in 10min of: 12 Wallballs (#10/6) 12 Russian kettlebell swings (#32/24) 24 Double Unders Rest 3min, then AMRAP in 7min of: 12 Medball cleans (#10/6) 12 Pushups 24 Double Unders Endurance: In teams of 2 for time:
Strength: Weighted Pullups 10-10-10 *30sec Hollow Hold after each set Metcon: 3 Rounds for max reps: 1min on each station: -DB Hang Squat Cleans (#22.5/15,x1) -Bike (cal) -Double Unders -DB Hang Clean and Jerks -Burpees over DB -Rest Mobility: Upper Body Weightlifting: -High hang clean (50%) 3×
Strength: Push-Press 8-8-6-6-4-4 Metcon: AMRAP in 20min of: Run 200m 7 Clusters (#50/35) 12 C2B Pullups Competitors: A. 20min to find a heavy complex: 1 Snatch + 1 Hang Snatch B. For time: 8 Devil-Press (#22.5/15, x2) 6m Overhead walking lunges each arm 12 Devil-Press 6m Overhead walking
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
