Sunday - 150919

Skill: Kipping Pullups Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Pullups Push-Press (#43/30) Box Jumps Endurance: For time: Run 1000m Then: 3 rounds 30 Goblet squat (#24/16) 30 Kettlebell Swings (#16/12) 30 Burpees Then: Run 1000m

Saturday - 140919

Strength: Deadlift 2-2-2-2-2 Metcon: AMRAP in 15min: 2 Squat Cleans (#70/45) 20 Lateral bar hops 8 HSPU 4 Squat Cleans 20 Lateral bar hops 8 HSPU 6 Squat Cleans 20 Lateral bar hops 8 HSPU ....Etc keep adding 2 reps to the cleans until the time is up. Weightlifting:

Friday - 130919

Strength: 6 Sets for load: Power Clean + Push-Press + Push Jerks (1+1+2) *rest 2min between sets Metcon: Im Pairs, AMRAP in 20min for max calories: Partner A: Calorie Row Partner B: 4 Dumbbell Devil Presses (#22.5/15, x2) 6 Dumbbell Box Step-Overs 8 Dumbbell Alternating Reverse Lunges *Partners

Thursday - 120919

Skill/Strength: Hang Power Snatch 2-2-2-1-1-1 Build to a heavy load or practice technique Metcon: For time: Row 800m 15 Hang Power Snatches (#60/40) 200 Double Unders 15 Hang Power Snatches Run 800m

Wednesday - 110919

Strength: Floor Press 8-8-6-6-6 20sec L-Sit after each set Metcon: In Pairs, I-go-you-go: AMRAP in 15min of: 4 Deadlifts 3 Power Cleans 2 Front Squats *RX: #80/50 Endurance: For time: 3 Rounds: Run 400m 30 Wallballs (#10/6) Then 3 Rounds: Run 400m 40 KB Swings (#16/12) Then

Tuesday - 100919

Strength: Hang Power Cleans 3-3-2-2-1-1-1 Metcon: 5 Rounds for time: 16 DB Hang Clean and Jerks (#22.5/15, x1) 8 Strict Pullups 16 Box Jump Overs Weightlifting: -Hang muscle snatch (50%) 3×3 (55%) 3×3 -Hang snatch below the knee (60%) 3×3 (70%) 3×3 (80%) 2×

Monday - 090919

Strength: 5 Sets: Max Strict C2B Chinups Max Strict HSPU *Rest 2-3min Metcon: AMRAP in 12min: 30 Double Unders 20 Wallballs (#10/6) 10 Power Cleans (#60/40) Endurance: AMRAP in 40min: 20 Thrusters (#20/15) 15 Burpees 10 Box Jumps Run 400m

Sunday - 080919

Strength: E2MOM for 12min: Paused Back Squats 2-2-2-2-2-2 Pause for 3sec at the bottom of each set Metcon: 5 Rounds for time: 15 Sumo-deadlift High Pulls (#43/30) 15 Ring Dips Endurance: 3 Rounds for time: Run 800m 50 Plate Russian Twists (#10/5) 40 G2OH Run 400m 30 Plate

Saturday - 070919

Strength: 6 Sets for load: Clean + Hang Clean + Front Squat (1+1+1) Metcon: AMRAP in 20min of: Run 400m 3 Rope Climbs 21 KB Swings (#32/24) Weightlifting: -Barbell box jump -Hang high pull+Snatch (50%) 5/3+1 (60%) 3/3+1 -Power jerk behind the neck (60%

Friday - 060919

Strength: Push-Press 3-3-3-2-2-2 Metcon: 3 Rounds for time: 20 Wallballs (#10/6) 15 C2B Pullups 20 Medball Cleans 15 Knees-to-elbows Endurance: E6MOM for 36min: Run 400m 8 Burpee Box Jumps 10 Pushups 12 Situps Max Wall Climbs on remaining time Skills: 1. Kipping HSPU 2. Kipping Toes-to-bar

Thursday - 050919

Strength: Every 2.5min for 15min (6 sets): Snatch Balance + Overhead Squat (1+2) Metcon: 10 Rounds for time: 3 Deadlifts (#125/85) 6 Ring Dips 9 Box Jump Overs

Wednesday - 040919

Strength: Barbell Lunges (BTN) 10-8-6-4-4 *20sec L-sit hold after each sets Metcon: 5 Rounds for max reps: 3min AMRAP: 10 DB Hang Power Cleans (#22.5/15, x2) 15 Pushups 20 Double Unders *rest 1min between amraps Endurance: For time: 80 Jumping Lunges Run 800m 80 Pushups Run 800m 80

Tuesday - 030919

Strength: Romanian Deadlift 8-8-8-8 *rest 2min between sets Metcon: 5 Rounds for time: 12 KB Thrusters (#24/16, x1) 10 KB Front Rack Lunges (#24/16, x1) 8 Toes-to-bar 6 HSPU 4 Burpee-Pullups Weightlifting: -Kettlebell jump squat and high pull -Snatch pull with 3sec pause below knee (without full extention)

Monday - 020919

Skill: Handstand Practice - 15min Metcon: A. 4 Rounds for time: 5 Power Snatches (#65/42.5) 40 Double Unders B. In remaining of 14min build up to max load of: 1-rep Overhead Squat (from the floor) Endurance: In pairs, AMRAP in 37min: 20-40-60-80-100-120... etc Cal Row Burpee Step Overs

Sunday - 010919

Strength: E3MOM for 15min: Power Clean + Hang Power Clean + High Hang Power Clean (1+1+1) Metcon: AMRAP in 18min of: 3 Bar Muscle-ups 8 KB Swings (#32/24) 12 Pistols Endurance: For time (45min timecap): 100 Sumo-Deadlift High Pulls (#20/15) 100 Thrusters (#20/15) 100 Power Cleans (#20/

Saturday - 310819

Strength: Tempo Back Squat @3030 10-10-10 Metcon: 3 Rounds for time: 30 DB Snatch (#22.5/15) 30 Box Jump Overs Weightlifting: -Snatch grip press behind the neck MAX OUT RM1 -Snatch balance (70%) 3×3 (80%) 2×3 (85%) 2×2 (90%) 1×3 -Front squat+split jerk Start