Strength: Push-Press 5-5-3-3-3-3 *Rest 2:00 Metcon: 3 Rounds for time: Run 800m 50 Russian KB Swings (#32/24) 50 Situps Endurance: AMRAP in 34min of: 20 Air-Squats 20 Situps 20 DB Devil Press (#15/10,x1) 20 Pushups 20 Back extensions
Strength Deadlift 5-5-5 Metcon: For time: 25 Pullups 40 Box Jumps 40 DB Hang Clean and Jerks (#22.5/15,x2) 40 Wallballs (#10/6) 40 Cal Row (28 bike) 25 Pullups Endurance: 6 Rounds for time: 21 KB Swings (#16/12) 18 Burpees 15 Goblet Squats 12 Russian Twists
Strength: E2.5MOM for 15min: Snatch Balance + Overhead Squats (1+4) Metcon: 6 Rounds for time: Run 200m 5 Power Snatches (#50/35) 10 Toes-to-bar Endurance: 4 Rounds: 8min AMRAP: 800/600m Row 100 Double Unders 20 DB Thrusters (#15/10,x1) Max reps Burpees over DB on remaining of
Strength: Front Squat - 15min to build for a heavy set of 2-reps Metcon: For time: 50 dumbbell snatches (#22.5/15) 5 rope climbs 40 dumbbell snatches 4 rope climbs 30 dumbbell snatches 3 rope climbs 20 dumbbell snatches 2 rope climbs 10 dumbbell snatches 1 rope climb Mobility:
Strength: Weighted Ring Dips 5-5-5-3-3-3 Metcon: AMRAP in 15min of: 5-6-7-8... HSPU Hang Power Cleans (#60/40) 30 Double Unders affer each set Competitors: A) 15min To Build 1RM Cluster B) For time: 21 Muscle ups (ring/bar) 21 Squat Snatches (#61/43) Time cap : 6min C) For Time 30m
Strength: E2MOM for 12min: Clean Pull + Squat Clean (2+1) Metcon: 3 Rounds for time: 200m Farmer Carry (#24/16,x2) 5 Rounds of "Cindy" *Round of "Cindy": 5 Pullups 10 Pushups 15 Air-Squats Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups)
Skill: 12min Handstand Practice (hold/walk/balance) Metcon: In Pairs, AMRAP in 30min of: 80 Cal Row 40 Deadlifts (#80/50) 20 Synchro Bar Facing Burpees 10 Rope Climbs *one work, one rest except for the burpees Endurance: For time: Run 1200m 120 Situps 120 Double Unders Run 1000m 100
Strength: 1 and a quarter Back Squats 3-3-3-3-3 Metcon: For time: 21-15-9-15-21 Burpee Box Jump Overs S2OH (#43/30) V-Ups Endurance: 5 Rounds for time: Run 800m 30 Jumping Rollups 30 DB Snatches (#15/10)
Strength: Double DB Z-Press 8-6-6-6-4-4 Metcon: 2 Rounds For time: 30/20 Cal Bike 25 KB Swings (#24/16) 15 Front Squats (#60/40) 7 Ring Muscle-ups Endurance: For max reps: 5 Rounds: 3min AMRAP, 1min rest: Run 200m w/medball (#10/6) AMRAP Wallballs on remaining time 5 Rounds:
Strength: E2.5MOM for 15min (6sets): 5 Bent-Over Rows (build up load) 5 L-Pullups Metcon: AMRAP in 12min of: 10 DB Snatch (#22.5/15,x1) 10 Pushups 10 DB Thrusters 10 Pushups Endurance: AMRAP in 32min of: Run 400m Max unbroken double unders Bike 24/18 calories Max unbroken
Strength: Hang Squat Snatch 3-3-3-2-2-2 *rest 2:00 Metcon: 3 Rounds for time: Run 400m 12 Power Cleans (#60/40) 30 Wallballs (#10/6) 12 Ring Dips Mobility: Upper Body Weightlifting: -Snatch Balance (80%) 2×2 (90%) 2×2 (95%) 1×3 -Start position+pull up to knee (technic practice)
Strength: Press 5-5-5 Metcon: In Pairs, AMRAP in 25min of: 12 Box Jump Overs 9 Overhead Squats (#40/30) 6 Sandbag over shoulder (#75/45) *Partner A works while partner B Runs 400m. *Switch every run Competitors: A. RFA Event 1a: 4min amrap 10 overhead squat (#50/35) 10 strict
Strength: Pause Deadlifts 5-5-5 *pause for 3sec below the knees before completing each rep Metcon: For time: Run 800m 30 Squat Cleans (#70/45) Row 1000/800m 30 C2B Pullups Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats
Strength: Weighted Pullups 5-5-4-4-3-3 Metcon: 5 Rounds for time: 50 Double Unders 12 Double DB/KB Clean and Jerks (#22.5/15,x2) Endurance: 4 Rounds for time: Run 400m 30 Burpee Box Jump Overs 30 Jump Squats Run 400m 30 Plate Russian Twists (#20/15) 30 Plate Deadlifts
Strength: 15min - build for a heavy load of: 3 Front Squats *pause for 3sec at the bottom of the first rep Metcon: AMRAP in 16min of: 9 Thrusters (#50/35) 6 Burpees over the bar 3 Ring Muscle-ups Endurance: For time: Run 200m 100 Double Unders 80 DB Snatches
Strength: 12min build to an RM3 Overhead Squat Metcon: 2 Rounds for max reps: 1:30 work / :30 rest 1. Assault Bike (cal) 2. Toes-to-bar 3. Double DB Hang Power Cleans (#22.5/15,x2) 4. DB Burpees 5. HSPU Endurance: For time: Run 1600m 50 Burpee broad jumps (1meter)
