Strength: Dumbbell Bentover Row 8-8-8-8-8 (each arm) 30-60sec plank after each set Metcon: 5 Rounds for time: 12 Medball Cleans (#10/6) 12 Toes-to-bar 48 Double Unders Endurance: In teams of 2 for time: 200 Air Squats 800m Run 120 Box Jump 800m Run 120 Push Ups 800m Run 120
Strength: Muscle Snatch 3-3-3-3-3 Metcon: 3 Rounds for time: 50 Air Squats 15 HSPU 5 Cleans (#70/45) 5 Jerks (#70/45) Competitors: A. Bring Sally Up Back Squat challenge (#60/40) B. ×´Sisson" AMRAP in 20min of: 1 Rope Climb 5 Burpees 200m Run RX: Wearing a 9/
Strength: 5 Sets for load: 2 Power Cleans + 3 Front Squats rest 2min Metcon: For time: Run 400m 30 KB Overhead Lunges (#24/16, x1) Run 400m 30 1-arm KB Thrusters (#24/16, x1) Run 400m 30 C2B Pullups Endurance: 2 Rounds for time: Run 1200m 50 Wallballs 50 Situps
Skill: Pistol Squat Metcon: For max reps: 6min AMRAP: Hang Power Cleans (#52/35) *Every break: 20 lateral bar hops Then 6min AMRAP: DB Push-Press (#22.5/15, x2) *Every break: 5 Burpees over DB Score is the number of hang power cleans and push-presses accumulated
Strength: Hang Snatch 12min to find RM1 Metcon: AMRAP in 20min of: 5 Front Squats (#40/30) 10 Pushups 15 Kettlebell Swings (#24/16) Endurance: For time: 1000 Double Unders (2000 singles) *Every break - 10 Burpees *Scale reps as needed
Skill/Strength: Split Jerk 2-2-2-1-1-1-1 Metcon: 1-2-3-4-5-6-7-8-9-10 Toes-to-bar 10-9-8-7-6-5-4-3-2-1 Deadlift (#100/70)
Strength: EMOM for 8min: 1 Legless rope climb ME Situps in remaining time Metcon: In Pairs, 2 Rounds for time of: 200m Run (together) 60 Power Snatches (#35/25) 200m Run 60 Box jump overs 200m Run 60 Thrusters (#40/30) Endurance: 2 Rounds for time: 800m Run 3 Rounds:
Strength: 5 Sets: 7 Strict Bar Dips 20sec L-Sit Metcon: AMRAP in 15min: 12 DB Snatch (#22.5/15) 8 Box Jumps 4 Ring Muscle-ups Endurance: AMRAP in 40min: 20 Pushups 20 Situps 20 Double Unders 20 Burpees 20 Lunges 20 Plate G2OH (#20/10)
Skill: Handstand practice for 15min Metcon: For time: Run 1200m 60 Wallballs (#10/6) 120 Double Unders 60 C2b Pullups Competitors: A. Tempo Overhead Squat 2-2-2-2-2-2 @3333 B. For time: 21 Sandbag over shoulder (#60/40) 9 Ring Muscle-ups 40m Sandbag carry 15 Sandbag over shoulder (#60/40) 15 Chest
Strength: 7 Sets: 3 Push Jerks rest 1min 3 HSPU (deficit if possible) rest 1min Metcon: 6 Rounds for max reps: 2min work (all out), 1min rest 3 Burpees over DB 6 DB 1-arm Hang Squat Clean (#22.5/15) 9 Situps Skills: Snatch and Clean basics
Strength: Sumo-Deadlift 4-4-3-3-2-2 Metcon: AMRAP in 10min of the ladder: 2-4-6-8... Thrusters (#52.5/35) Toes-to-bar
Strength: Tempo Front Squats @33X1 3-3-3-3-3 Metcon: 6 Rounds for time: 40 Double Unders 10 Power Cleans (#50/35) 20 Situps Endurance: 5 Rounds for max reps: Max Unbroken Wallballs (#10/6) Run 800m
Strength: Press 5-5-3-3-3 Metcon: In Pairs for time: Run 400m (together) 30 Sandbag Over shoulder (#75/45) Run 400m 40m Sandbag Carry (each, any style) Run 400m 30 Sandbag Over shoulder Run 400m
Strength: 8 Sets for load: Clean Pull + Clean (1+1) Metcon: Max Rounds in 5min of: 6 Strict Pullups 6x8.5m Shuttle Run w/Plate (#20/10) 10 Wallballs (#10/6) *3 Rounds, rest 1min between Endurance: For time: 10 Rounds of: -5 Burpees -10 Jump Squats -15 Kettlebell Swings
Strength: Bent-Over Rows 5-5-5 Metcon: 5 Rounds for time: 10 KB Snatch (#24/16) 10 Pistols 20 KB SDHP (#24/16) Endurance: 7 Rounds for time: 50 Double Unders 40 Air Squats 30 Situps 20 Pushups 10 Pullups
Strength: 15min to build for an RM3 Back Squat Metcon: AMRAP in 14min of: 6 DB Burpee Box Step Overs (#22.5/15) 6 HSPU 1 Rope Climb Competitors: A. 15min to build RM1 Power Clean then 1 set of amrap touch and go reps with 70% of the weight