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
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
