Strength: Split Jerk 2-2-2-2-2 *rest 2:00 Metcon: For time: 30 Hang Power Cleans (#70/45) 60 DB Box Step-ups (#22.5/15,x2) 90 V-Ups Endurance: EMOM for 35min: 1 - 40 Double Unders 2 - 20 Cal Row 3 - 12 Burpees 4 - 20 Plate Overhead Lunges
Strength: Tempo Weighted Pushups @50X5 5-5-5-4-4 Metcon: 3 Rounds for time: Run 400m 40 Russian KB Swings (#32/24) 4 Rope Climbs Endurance: For time: 400 Double Unders 200 Cal Row 100 Cal Bike *E3MOM - Run 400m *Rx - Wear a 10/6kg vest
Strength: Paused Power Cleans 2-2-2-2-2-2 *pause for 3sec at knee height Metcon: AMRAP in 15min of: 4-6-8-10-12... etc DB Hang Squat Cleans (#22.5/15,x1) Box Jumps HSPU Endurance: In Pairs, i-go-you-go (40min cap) 100 Rounds for time: 4 Burpees 3 Pushups 2 Jumping Lunges 1 Jump Squat
Strength: E3MOM for 15min: 2 Front Squats + 2 Push-Press + 1 Push-Jerk Metcon: "Jackie" For time: Row 1000m 50 Thrusters 30 Pullups Mobility: Upper Body
Strength: 5 Sets: 3 Heavy Thrusters (from the floor) 20sec Sandbag Carry *Rest 1:30 Metcon: AMRAP in 20min of: 14 Ring Dips 28/21 Cal Row 14 Hang Power Snatches (#35/20)
Strength: Tempo Overhead Squat @22X1 5-5-5-5 *rest 1:30 Metcon: For time: 3 Rounds of: 50 Double Unders 10 Clean and Jerks (#60/40) Streight into: 5 Rounds of: 10 Bar Facing Burpees 15 Deadlifts (#60/40) Skills: 1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb
Strength: Press 5-5-3-3-1-1 Metcon: For time: 27-21-15-9-3 reps of: Wallballs (#10/6) Hang Power Cleans (#50/35) Pushups Endurance: 5 Rounds for time: 30/21 Cal Bike 20 Box Jump Overs 30 KB SDHP (#24/16)
Skill: 15min Handstands Practice (hold/walk/balance/obstacles) Metcon: For time: 2 Rounds: Run 400m 10 Thrusters (#60/40) 15 Burpees over the bar 2 Rounds: Row 500/400m 10 Power Cleans (#60/40) 15 Toes-to-bar Endurance: EMOM for 36min of: 1 - Wallballs (#10/6) 2 - Box Jumps
Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 12min of: 3 Strict Pullups 6 Strict HSPU 9 DB Hang Power Cleans (#22.5/15,x2)
Strength: 4 Sets: 6 Romanian Deadlifts 20sec Hollow Hold Metcon: For time: 27-21-15-9-3 DB Snatch (#22.5/15,x1) 30 Situps 2 Rope Climbs Endurance: In teams of 2 (i-go-you-go): 50-40-30-20-10 Pushups Air-Squats Situps Into: 25-20-15-10-5 Burpees Jumping Lunges V-Ups
Strength: Weighted Pullups 5-5-5 Metcon: "Kelly" 5 Rounds for time: Run 400m 30 Box Jumps 30 Wallballs (#10/6) Mobility: Lower Body Weightlifting: Overhead squat with 4 pauses 20/15 kg bar 6×1 Squat Snatch with 3 pauses (Light weight) 6×3 Thruster 8×1(Increase weight)
Strength: E2MOM for 10min: 1 Power Snatch + 2 Overhead Squats *3sec pause in the bottom of the ohs Metcon: 5 Rounds for time: 60 Double Unders 15 Dual KB Front Squats (#24/16,x2) 5 Burpee Bar Muscle-ups
Strength: 15min build to a heavy 1-rep Hang Clean and Jerk Metcon: 7 Rounds for max reps: 1min at each station: Row for Calories Russian KB Swings (#32/24) Medball Cleans (#10/6) Rest 1 Minute Skills: 1. Handstands (hold/walk) 2. Kipping Toes-to-bar
Strength: EMOM for 12min: Even: 3 Heavy Power Cleans Odd: Max Strict Deficit HSPU Metcon: AMRAP in 12min of: 1 Rope Climb 4 Devil-Press (#22.5/15, x1) 8 DB Overhead Reversed Lunges (#22.5/15, x1) Endurance: AMRAP in 40min of: Run 800m 70 Double Unders 60 Situps 50
Bodyweight Strength: 5 Sets: Max Strict Ring Dips 20sec Hanging L-Sit *rest 2:00 Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) 10 Deadlifts (#100/70) *Every 2:30 do 50 Double Unders Endurance: In Pairs for time: Bike 400 Cal *Partner 1 on the Bike *Partner 2 does: 15 Box
Strength: 12min build heavy load for: 3 Tempo Front Squats @3030 1 Thruster (no tempo) Metcon: In Pairs for time: Run 1600m (together) Row 2000m 100 Pullups 20 Wall Walks 10 Sandbag cleans (#75/45) *finish in any order, one works one rest Endurance: AMRAP in 34min of the ladder:
