Strength: Bent-Over Row 5-5-5 10-30sec L-Sit after each set Metcon: For total reps: AMRAP in 6min: 8 DB Snatches (#22.5/15, x1) 4 Burpees Over DB REST 1min AMRAP in 4min: 8 DB Clean and Jerks (#22.5/15, x2, from the ground) 4 Burpees Over DB REST 1min
Strength: E2MOM for 14min: 2 Overhead Squats Metcon: For time: Run 400m 15 Squat Cleans (#60/40) Run 400m 12 Squat Cleans Run 400m 9 Squat Cleans Run 400m 6 Squat Cleans Run 400m 3 Squat Cleans
Skill: Box Jump for height 12min Metcon: For time: 30 Calorie Row 30 Wallballs (#10/6) 30 Toes to Bar 30 Deadlifts (#85/60) 30 Burpee Pullups 30 Deadlifts 30 Toes to Bar 30 Wallballs 30 Calorie Row Endurance: 10 Rounds for time: 20 Burpees 10 Thrusters (#20/15)
Strength: Squat Snatch - 15min to find RM1 Metcon: 6 Rounds for time: 12 Kettlebell Swings (#32/24) 8 HSPU 1 Rope Climb Run 200m Weightlifting: -Overhead squat (70%) 3×3 (75%) 3×3 (80%) 2×2 -Clean + Hang clean (60%) 1+2 /3 (70%) 1+2 /2 (80%) 1+
Skill: Handstand hold *Practice technique or accumulate time in a static hold (free/wall assisted) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 KB Hang Squat Cleans (#24/16, x2) Box Jumps Endurance: 3 Rounds for time: 150 Double Unders 400m Run 40 Plate G2OH (#20/15) 30 Burpees on plate 500m Row
Strength: Tempo Dips @53X1 4-4-4-4-4 Metcon: 5 Rounds for time: 15 Wall Balls (#10/6) 12 Push Ups 9 Sumo-Deadlift High Pull (#50/35) Endurance: 2 Rounds for time Run 400m 30 Burpees Run 400m 30 Box Jump Run 400m 30 Goblet Squat (#20/16) Run 400m 30 KB Swing
Strength: Push-Press 5-5-5 Metcon: AMRAP in 20min: 3 Ring Muscle-ups 12 DB Snatches (#22.5/15) 20 Lunges Weightlifting: -Snatch with pause in catch 5 sec' ascending weight -Power snatch (50%) 3×3 (60%) 2×3 -Clean+squat+power jerk (60%) 1+2+1 3 (70%) 1+2+1
Strength: Deadlift 5-5-3-3-3 Metcon: AMRAP in 18min: 4 Power Cleans (#80/55) 8 Strict HSPU 32 Double Unders Endurance: 7 Rounds for time: 10 Deadlift (#60/40) 10 Bar Facing Burpees 10 Pullups 20 Situps 20 Pushups 20 Back Extension Run 400m Skills: Butterfly Pullups *Requirement: Good Kipping Pullups
Strength: Back Squat 3-3-3-3-3 Metcon: 10 Rounds for time: Run 200m 7 DB Push-Press (#22.5/15, x2)
Strength: Hang Power Clean 3-3-3-3-3-3 Metcon: For time: 100 Thrusters (#43/30) *Every time you break a set do: 10 Burpees over the bar Endurance: For time: 10 Rounds of "Cindy" Row 3000m Run 1600m
Skill: Snatch Balance 6x2 Metcon: 6 Rounds for time: 18 Abmat Situps 10 1-arm DB Power Clean and Jerks (alt arms each rep, #22.5/15) 8 Ring Dips Weightlifting: -Muscle snatch from squat position -Snatch with pause (60%) 5×3 (70%) 3×3 -Hang snatch (60%) 3×3 (70%
Strength: E3MOM for 15min: 2 Jerks (any style) Increase weight between sets Metcon: For time: 15 Hang Power Cleans (#60/40) Into: 28-21-15-9 of Kettlebell Swings (#32/24) Goblet Squats (#32/24) Into: 15 Hang Power Cleans (#60/40) Endurance: 7 Rounds for time: 10 Renegade rows (#15/10) 10
Skill: Pistol Squat Metcon: AMRAP in 14min: 4 Power Snatches (#60/40) 8 Pistols 12 Situps Endurance: In teams of 2: 100 Burpees 200 Air-Squats 300 Situps 400 Double Unders *One partner works while the other runs 400m
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Climb 2 – DeadLifts (120/70kg) 3 – Toes to bar 4 – Burpees 5 – WallBall Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Tripple Unders (x3 doubles or x6 singles) After completing the first
Strength: 15min to find RM1 Power Clean Metcon: AMRAP in 12min of: Max Hang Squat Cleans (#60/40) *Every break - 8 DB S2OH (#22.5/15, x1) *Score is the number of cleans accumulated only Endurance: E2MOM for 20min: Run 200m *Max Mountain Climbers on remaining time Rest 5min
Strength: Elevated Ring Rows (weighted) 4-4-4-4-4 Metcon: For time: 200m Farmer Carry (#24/16, x2) 100 Double Unders 50 Pushups 25 Overhead Squats (#60/40) 50 Pushups 100 Double Unders 200m Farmer Carry