Strength: Back Squat 2-2-2-2-2-2 Metcon: For time: 6 Rounds of: 24 Double Unders 8 DB Snatches (#22.5/15, x1) -Into: 3 Rounds of: 12 Wallballs (#10/6) 8 DB Devil-Press (#22.5/15, x1) Outdoor: For time: 60 Air Squats 30 Rollups 10 Broad Jumps 500m Run 40 Air
Strength: 6 Sets for load: Clean Pull + Power Clean (1+1) Metcon: For time: 100 Overhead Squats (#43/30) *EMOM - 5 Burpees Endurance: AMRAP in 35min of: 21 Kettlebell Swings (#16/12) 21 Knees-to-elbows Run 400m 21 Wallballs (#10/6) 21 Burpees Outdoor: 6 Rounds for max reps: 1min
Strength: Weighted Pullups - 15min to build RM3 Metcon: 3 Rounds for time: 6 Deadlifts (#120/80) 12 Box Jumps 24 Goblet Jump Squats (#24/16) 48 Double Unders Outdoor: For time: 612 Walking Lunges 46 Burpees Every 5 minutes, perform: 25 Air Squats 20 Push-Ups Weightlifting: -Vertical jump with
Strength: Barbell Lunges (BTN) 8-8-6-6-4-4 Metcon: On a running clock for 14min: 21-15-9 HSPU 9-6-3 Squat Cleans (#80/50) AMRAP Wallballs (#10/6) in the remaining of the time *Score = Wallballs accumulated Endurance: 5 Rounds for time: 5 Wall Climbs 10 Thrusters (#20/15) 15 Burpees 20 Box Jumps 25
Skill: 12min Handstand practice Metcon: For time: Run 400m 30 Power Cleans (#43/30) 20 Front Squats 10 Burpees over the bar 20 Front Squats 30 Power Cleans Run 400m Outdoor: 35 min time cap: 2000m Run (4 laps) In the remaining time -AMRAP 8 Burpees 26 Jumping Lunges 12
Strength: Push-Press 5-5-5-5-5 Metcon: AMRAP in 15min of: 8 DB Hang Squat Cleans (#22.5/15, x1) 12 Pushups 25 Double Unders Endurance: For time: 30-20-10-20-30 Burpees ABmat Situps Kettlebell Swings (#24/16) Jumping Lunges
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20 minutes: 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups
Strength: Weighted Dips (Bars/Rings) 6-6-4-4-2-2 *pause for 15sec at the top of the last rep of each set Metcon: For time: 21-15-9 Thrusters (#43/30) Burpees over the bar V-Ups Box Jump Overs Outdoor: 35min time cap: 2000m Run (4 laps) In the remaining time -AMRAP 8 Burpees 26
Strength/Skill: E2MOM for 14min: 3 Hang Power Cleans Metcon: AMRAP in 14min of the ladder: 2-4-6-8... KB Snatches KB Overhead Lunges Burpees over KB Outdoor: AMRAP in 21 minutes From 0:00-3:00, perform: 400 meter Run Max Push-Ups Rest 1 minute From 4:00-8:00, perform: 400 meter
Strength: 3 Sets: 6 Deadlifts 5-10 Strict Toes-to-bar *Rest 2:30 Metcon: AMRAP in 15min of: 15 Wallballs (#10/6) 10 Pushups 5 Power Cleans (#60/40) Outdoor: For time: 20-18-16-14-12-10-8-6-4-2 reps of: Burpees Air Squats Hand Release Push-Ups 10 meter Shuttle Sprint Weightlifting: -Snatch transition practice -Hang snatch (70%
Strength: Tempo Back Squat 3-3-3-3-3 @35X3 Metcon: For time: 48 Double unders 24 DB Snatch (#22.5/15, x1) 24 DB Goblet Squats 24 Burpees over DB 24 DB Shoulder to overhead 24 DB Thrusters 48 Double unders Endurance: For time: Run 1200m 120 Double Unders 120 Wallballs (#10/6)
Strength: E2MOM for 12min (6sets): Squat Clean + Hang Squat Clean (1+1) *start from 75% of RM1 Clean *increase load every set Metcon: 2 Rounds for time: 25 Sumo-Deadlift High Pulls (#43/30) 25 HSPU 200m Front Rack KB/DB Carry (#24/16, x2) Outdoor: For time: 3 Rounds of:
Strength: Weighted Pullups 3-3-2-2-1-1 *rest 2:00 Metcon: "DT" 5 Rounds for time: 12 Deadlifts (#70/47.5) 9 Hang Power Cleans 6 Push Jerks Endurance: 8 Rounds for time: Run 200m 21 Plate G2OH (#20/15) Run 200m 12 Burpee Box Jumps
Strength: DB Step-ups 15min build to a heavy set of 6reps (3/3) Metcon: AMRAP in 15min of: 18 Situps 15 S2OH (#35/20) 12 Toes-to-bar
Strength: Bent-Over Rows 5-5-5 30sec HS Hold + 20sec L-Sit after each set Metcon: For time: Run 800m 15 Power Cleans (#80/50) Run 800m 15 Power Snatches (#60/40) Outdoor: AMRAP in 35min of: 75 Double Unders 50 Air Squats 75 Double Unders 50 Pushups 75 Double Unders 50 Situps
Strength: Romanian Deadlift 8-6-6-6-4 Metcon: 7 Rounds for time: 10 Overhead Squats (#43/30) 50 Double Unders Outdoor: For time: 1600m Run 30 Burpees 800m Run 20 Burpees 400m Run 10 Burpees 400m Run 20 Burpees 800m Run 30 Burpees 1600m Run Endurance: EMOM in 36min: 1: Medball Cleans to