Strength: E3MOM for 15min: 10/10 Single-leg Romanian Deadlifts Max Pushups after each set Metcon: AMRAP in 15min of: 100 Mountain Climbers 20 Pistols 20 Jacksons Endurance: For time: Accumulate 1000 Double Unders *EMOM: 5 Jump Squats + 5 Clapping Pushups
Strength: 5 Sets: 8/8 Tempo Bent-Over Rows @3030 20 Shoulder Taps Metcon: 5 Rounds for time: 10 Thrusters 30 Situps 10 Thrusters 30 Lateral hops over object
Core Strength: Complete with as few breaks as possible: 50 Hollow Rocks 30 V-Ups 30 X-Ups (30 each side) 50 Superman Rocks Metcon: AMRAP in 21min: 15 Swings 12 Goblet Lunges 9 Hand Release Pushups
Strength: 5 Sets for load of the complex: Do 5-10reps of each drill with a single arm weight: Bent-Over Rows Hang Power Cleans Front Squat Strict Press *complete a full set with the right arm and then with the left arm Metcon: For time: Run 400m (or 200 knee taps)
Strength: 5 Sets: 10/10 Single-arm Press Max Jacksons *Rest 2:00 Metcon: 6 Rounds for time: 12 Power Cleans 12 Back Extensions 12 Push Press 12 Hollow Rocks 12 Weighted Lunges
Strength: Weighted Tempo Good Mornings @5051 10-8-6-6-6 Metcon: 3 Rounds for time: 30 Pistol Squats 15 HSPU 8 Burpee Tuck Jumps Endurance: For time: 50 Burpees 75 G2OH 100 Situps 150 Double Unders 100 Air Squats 75 Hand-Release Pushups 50 Weighted Step-ups
Strength: Tempo Pushups (weighted) @5353 6-6-6-6-6 *20 Commando Planks after each set Metcon: 6 Rounds for time: 16 Single-arm SDHP 20 Jump Squats 24 Situps *EMOM - 4 Clusters Endurance: AMRAP in 37min of the ladder: 2-4-6-8-10-12... etc Overhead Lunges (kb/db/plate) Push-Press Burpees over object Bent-over Rows
Strength: Tempo Weighted Squats @7370 5-5-5-5-5 Rest 1:30 between sets Metcon: 5 Rounds for time: 15 Burpee broad jumps 20 Shoulder Taps 25 G2OH (kb/db/plate) Endurance: For time: Run 400m / 2min knee taps 60 Thrusters Run 400m 60 Burpee Step-ups (weighted) Run 400m 60 Sumo-Deadlift High Pull
Strength: 4 Sets: 8/8 Single-leg Romanian Deadlifts Max Strict HSPU/Pike Pushups *Rest 2:30 Metcon: AMRAP in 20min of: 12 Bent Over Rows 12 Front Rack Reversed Lunges 30 Double Unders
Strength: E3MOM for 15min: Max time hollow hold Max time handstand hold *Rest the remaining of the 3min Metcon: For time: 20-15-10-15-20 Power Cleans Jacksons Burpees
Strength: 4 Sets: 8/8 Bulgarian Split Squats 8 Weighted Good Mornings Metcon: AMRAP in 24min of: 20 Push-Press 40 Russian Twists 60 Mountain Climbers
Strength: 5 Sets: 5-10 Z-Press (each arm) 15 Hollow Rocks 15 Superman Rocks Metcon: For time: 60 Devil-Presses *E2MOM: 10 Jump Squats + 10 Clapping Pushups
Strength: E2MOM for 12min: 10 Weighted Step-ups (as heavy as possible) Max time Chin-Over-Door Hang in remaining of the 2min (scale for straight arms hang) Metcon: 5 Rounds for time: 30 Mountain Climbers 14 Hang Squat Cleans 20 DB/KB Swings
Strength: Weighted Door Pullups 5-5-5-5-5 Metcon: For time, 21-15-9: Thrusters Burpees over object Rollups Goblet Lunges V-Ups HSPU (scale for x2 Pushups)
Strength: 6 Sets: 5-10 Weighted Pushups :30sec Right Side Plank :30sec Left Side Plank :30sec Commando Plank Metcon: 8 Rounds for time: 3 Wall Climbs 8 Pistol Squats 12 Power Cleans (kb/db/backpack)
Strength: 4 Sets: 20 Single-arm Bent-Over Rows (10/10) 15 Back Extensions Metcon: 5 Rounds for time: 100 Double Unders 30 Single-arm Overhead Lunges (15/15)