Strength: Deadlift 3-3-3-2-2 *pause for 3sec under the knee before completing the lift Metcon: AMRAP in 16min of: 5 Overhead Squats (#60/40) 20 Pushups 5 Overhead Squats 20 Situps Outdoor: 400m run Then: 3 rounds of: 30 m walking lunges 30 air squats 30 back extensions 400m run Then:
Strength: 5 Sets for load: 3-pos Power Clean (floor, hang, high hang) *rest 1:30 Metcon: For Time: 800m Run 40 Kettlebell Swings (#24/16) 40 Goblet Squats 80 Double Unders 400m Run 20 Kettlebell Swings 20 Goblet Squats 40 Double Unders 200m Run 10 Kettlebell Swings 10 Goblet Squats
Strength: 15min build up to an RM1 Squat Clean Metcon: For time: 27-21-15-9-3 Burpee Step-ups (#22.5/15, x1) Toes-to-bar
Strength/Skill: E2.5MOM for 15min (6 sets): Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) *go heavy or practice technique Metcon: 3 Rounds for time: Run 400m 30 Medball Cleans (#10/6) 12 Push Jerks (#60/40) Outdoor: For time: Run 1000m 400 Mountain Climbers (200/200)
Strength: Strict C2B Pullups 5-5-5-5-5 *no weight added, pull as low as possible Metcon: 3 Rounds for max reps: 1min Deadlifts (#60/40) 1min Pushups 1min V-Ups 1min Single arm Devil-Press (#22.5/15, x1) 1min Rest Endurance: 4 Rounds for time: 75 Double Unders Run 400m 50 Kettlebell Swings
Strength: 7 Sets for load: 3 Muscle-Clean + Press (1+1) *Rest 1:30 Metcon: AMRAP in 13min of: 12 Hang Power Cleans (#40/30) 12 Front Rack Lunges 24 Air-Squats Weightlifting: -Push press with pause 3×8 increasing weights -Hang power clean+Push jerk 8/4+1 increasing weights -Front
Strength: E3MOM For 15min (5 sets): 2 Split Jerks Metcon: For time: 20 HSPU 10 Box Jump Overs 40 Thrusters (#35/20) 10 Box Jump Overs 40 Thrusters 10 Box Jump Overs 20 HSPU Endurance: For time: 50-40-30-20-10 Medball Clean + Wallball (#10/6) *10 Box Jumps + 400m Run after each
Strength: Back Sqaut 4-4-4-4-4-4 Metcon: AMRAP in 12min of: 5 Deadlifts (#100/70) 7 Double DB/KB Push-Press (#22.5/15, x2) 5 Burpees over the bar Outdoor: AMRAP in 32min: Run 600m 20 Jumping Lunges 15 V-Ups 20 Pushups 15 Back Extensions
Strength: 4 Sets: 5 Floor Press MAX Unbroken Pushups after each set *rest 2:00 between sets Metcon: AMRAP in 20min: 14 DB Snatches (#22.5/15, x1) 6 Hang Squat Cleans (#70/45) Run 400m Endurance: AMRAP in 36min: 3 Wall Climbs 6 Rollups 9 Box Jumps 12 Situps
Strength: Snatch - 15min work for a heavy 1rep snatch or practice technique Metcon: For time: 150 Kettlebell Swings (#24/16) *Every time you break do: 20 Pushups + 30 Air-Squats
Strength: 4 Sets: 4 Bent-Over Rows 4 Weighted Dips (rings/bars) 2:00 Rest Metcon: 4 Rounds for time: 7 Power Snatches (#60/40) 21 Situps Run 400m
Strength: E3MOM for 5 Sets (15min): 3 Power Cleans (heavy) 30sec Handstand Hold Metcon: AMRAP in 12min of: 8 Burpees 12 Push-Press (#43/30) 8 Box Jumps 12 Front Squats (#43/30)
Strength: Tempo Front Squat @50X2 5-3-3-3-2-2 Metcon: 2 Rounds for time: 30 DB Hang Clean and Jerks (#22.5/15, x1) 50 Wallballs (#10/6) 100 Double Unders Endurance: -Snatch balance+OHS (60%-70%) 1+3×8 -Snatch swing high pull+power snatch 3+1×8 -Hang snatch under the
Strength: Weighted Pullups 15min to build RM3 Metcon: For time: 12 Bear Complex (#60/40) 40 Box Jumps 40 Pushups 40 V-Ups 12 Bear Complex *Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press Endurance: 8 Rounds for time: 16 DB Snatches (#15/10) 16 Pushups 16
Strength: Sumo-Deadlift 5-5-3-3-3 Metcon: 3 Rounds for time: Run 400m 20 Hang Power Cleans (#50/35) 15 HSPU
Metcon: E4MOM for 40min: 6 Devil Presses (#15/10, x1) 20 Lateral Hops over DB 10 Dumbbell Squats 20 Lateral Hops over DB 6 Devil Presses