Strength: Single Arm DB Bent Over Row 10-10-10 (each arm) Metcon: For time: 21 Power Snatches (#43/30) Run 400m 42 Overhead Squats (#43/30) Run 400m 63 Deadlifts (#43/30) Run 400m Endurance: In Pairs for time: 120-100-80-60-40 Cal Row Wallballs (#10/6)
Strength: 15min build to a heavy complex of: Clean Pull + Power Clean + Front Squat (1+1+2) Metcon: For time: 5-4-3-2-1 Wall Climb 8 Thrusters (#50/35) 10 Box Jumps
Strength: E3MOM for 15min: 2 Split Jerks Metcon: AMRAP in 12min: 5 Hang Power-Cleans (#75/50) 15 Kettlebell Swings (#24/16) Endurance: AMRAP in 30min: 30 One arm DB Thrusters (#15/10, x1) 30 Pushups 30 Situps
Strength: 5 Sets: 5 Romanian Deadlifts 5-10 Strict Toes-to-bar Metcon: For time: 200m Farmer Carry (#24/16, x2) 12 Clean and Jerks (#70/45) 200m Sandbag Carry (#60/45) 12 Clean and Jerks 200m Double KB Front Rack Carry (#24/16, x2) Weightlifting: -Hang snatch high pull+hang power snatch
Skill: Rope Climb Metcon: For time: 50 Wallballs (#10/6) 25 Burpee Box Jump Overs 800m Run with Wallball 25 Burpee Box Jump Overs 50 Wallballs Endurance: 4 Sets: 400m Run with vest (#10/6) rest 1:1 Then 4 Sets: 600m Row rest 1:1 Then 4 Sets: 100
Strength: Pause Overhead Squat 3-3-3-2-2 (3sec at the bottom) Metcon: 3 Rounds for time: 10 Ring Muscle-ups 50 Air Squats 100 Double Unders Endurance: AMRAP in 35min: 40 Plate G2OH (#20/15) 30 Plate OH Lunges 20 Burpees on Plate
Strength: Bent Over Row 5-5-5 Metcon: For time: 50 Chest-to-bar Pullups 50 Toes to Bar 50 DB Box Step Ups (#22.5/15, x2) 50 DB Thrusters (#22.5/15, x2) 50 Burpees Weightlifting: -Snatch balance (60%) 3×6 -Clean + front squat + power jerk (60%) 2+1+1 /2 (70%
Strength: Snatch Pull 3-3-3-3-3 Metcon: AMRAP in 15min: 12 Power Cleans (#43/30) 12 Burpees 24 Lateral bar hops Endurance: 5 Rounds for time: Row 500m 40 Russian Kettlebell Swings (#16/12) 30 Situps 20 Burpees 10 Rollups Skills: 1. Double Unders 2. Pistol Squat
Skill/Strength: Split Jerk 2-2-2-1-1-1 Metcon: For max reps, on a running clock: 0:00 – 10:00 1600m run then, max DB hang clean & jerks (#22.5/15, x2) 10:00 – 17:00 800m Run then, max Pullups 17:00 – 21:00 400m Run then, max Wallballs (#10/6)
Strength: Weighted Pushups 8-8-6-6-4-4 Metcon: AMRAP in 14min of: 4 Strict Ring Dips 8 C2B Pullups 12 Box Jumps Endurance: For time: Run 1500m 100 Plate G2OH (#20/15) Run 1500m
Strength: Touch and Go Power Clean 5-5-5-3-3 Metcon: In Pairs for time: 500 Double Unders 150 Push-Press (#35/25) 100 Toes-to-bar Weightlifting: -Barbell box jump -Hang muscle snatch (50%) 3×5 (55%) 3×3 -Hang snatch below the knee (60%) 3×3 (65%) 3×2 (70%) 2×2 -Front squat
Strength/Skill: Turkish Getup 3-3-3-3-3 (each arm) Metcon: 2 Rounds for time: 30m KB Overhead Walking Lunges (#24/16, x1) 40 Kettlebell Swings (#24/16) 50 Pushups Endurance: 5 Rounds for time: 35cal Row 25 Abmat Situps 15 Burpees over the abmat 15 Toes-to-bar 25 Air Squats 35 Double Unders
Strength: High Hang Clean 2-2-2-2-2 Metcon: 5 Rounds for time: 8 Deadlifts (#100/70) 15 Wallballs (#10/6) Run 400m Endurance: For time: 50 Pullups Run 400m 50 Thrusters (#20/15) Run 800m 50 Thrusters (#20/15) Run 400m 50 Pullups
Strength: 15min to build RM1 Thruster Metcon: For time: 30 S2OH (#50/35) 60 Box Jumps 30 S2OH Weightlifting: -Overhead squat (60%) 5×5 -Snatch balance (60%) 3×3 (70%) 3×3 -Hang power snatch (60%) 3×3 (65%) 3×3 (70%) 2×2 -Snatch pull with 3 pause (60%
Strength: Back Squat 10-10-10 *go as heavy as possible for 10 reps Metcon: 10 Rounds for time: 30 Double Unders 7 Double KB Snatch (#24/16, x2) Endurance: 5 Rounds: Run 400m 20 Box Jumps 20 Situps 20 DB Thrusters (#15/10, x1) Rest 2min Skills: Ring Muscle-up
Skill: Kipping Pullups Metcon: For time, 27-21-15-9-3 reps of: Hang Squat Cleans (#43/30) Pullups