Speed: Every 90sec for 15min (10 sets): 2 Snatch Balance Metcon: AMRAP in 12min: 6 Sumo-Deadlift High Pulls (#50/35) 8 Burpees 10 Wallballs (#10/6) Endurance: A. 6x200m Row (rest 1min) B. 10-20-30-40-50-60-70-80-90-100 Double Unders unbroken (10 attempts) C. 4x200m Run (rest 1min) Competitors: A. Open workout 17.3:
Strength: E3MOM for 15min (5 sets): 2 Squat Cleans Start with 80% of rm1 and build up or work on technique if you're a beginner with the movement Metcon: For time: 50-40-30-20-10 Push-Ups 5-4-3-2-1 Squat Cleans (#85/52.5) Skills: Rings assistance drills for the muscle-up
Metcon: AMRAP in 20min of the ladder: Run 400m 10 Overhead Walking Lunges (#22.5/15kg DB, x1) 10 Chest-to-bar Pullups Run 400m 20 OH Walking Lunges 20 C2b Pullups Run 400m 30... 30... Etc keep adding +10reps to the lunges and c2b untill the time is up. Core: 3
Skill: Handstand Pushups Metcon: 4 Rounds for time: 8 Shoulder to overhead (#60/40) 12 Toes-to-bar 16 Box Jumps Endurance: In teams of 2: 300 Double Unders Run 800m 300 Air-Squats Run 800m 300 Situps Run 800m 300 KB Swings (#16/12) Run 800m
Strength: Power Clean 15min to build RM1 Metcon: For time: 30 Cal Row 30 HSPU 30 Weighted Step-ups (#20/10) 30 V-ups 30 Burpee-Pullups
Skill: Squat Snatch Metcon: 5 Rounds for time: 20 Box Jumps 10 Squat Snatches (#43/30) Endurance: For time: 200m Farmer Carry (#16/12) 60 Box Jumps Run 400m 200m Farmer Carry 60 Pushups Run 800m 200m Farmer Carry 60 Air-Squats Run 800m
Strength: Back Squat 3-3-3-3-3 Metcon: In Pairs, 15min AMRAP i-go-you-go: 10 Ring Dips 10 Power Cleans (#60/40) Skills: Rings assistance drills for the muscle-up
Strength: Romanian Deadlift 5-5-5 Metcon: AMRAP in 20min: 15 Toes-to-bar 10 KB Snatch (#24/16) 5 Burpees over the KB Endurance: 3 Rounds: 800m Run 50 Air Squat 30 KB Swing 16 50 Situps 800m Run Competitors: A. 10min build to a heavy 1-rep Push Jerk and then do EMOM
Strength: Push-Press 3-3-3-2-1 Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 10 Overhead Lunges (#40/30) 5 Ring Muscle-ups (20min timecap)
Strength: Tempo Pullups (strict) 2-2-2-2-2 @3330 add weight if possible Metcon: AMRAP in 15min: 4 Deadlifts (#60/40) 3 Power Cleans (#60/40) 2 Thrusters (#60/40) RX: Every round has to be unbroken touch and go reps to count as rx Endurance: AMRAP in 40min: Run 400m 20 Target
Skill: Pistol Squat Metcon: 10 Rounds for time: 10 Knees-to-elbows 6 Pistols 2 Clean and Jerks (#80/50) (20min time-cap)
Skill: Hang Squat Snatch Metcon: For time: 45 Wallballs 35 Pullups 25 Burpee box jump overs 15 Hang Squat Snatches (#50/35) Endurance: 7 Rounds for time: 30 KB Swings (#16/12) 30 Pushups Run 400m
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 12min: 7 Hang Squat Cleans (#43/30) 7 Shoulder to overhead (#43/30) 30 Double Unders Skills: Rings assistance drills for the muscle-up
Strength: Back Squat 3-3-3-2-2 Metcon: 3 Rounds for time: Run 400m 21 Toes-to-bar 12 Overhead Squats (#60/40) Endurance: 5x400m Row (Rest 1min between) 5x400m Run (Rest 1:1) Competitors: A. Paused Snatch 8x1 Pause for 3sec at knee height B. Open workout 15.5: 27-21-15-9 reps for time: Row
Strength: 5 sets for quality: 5 Strict Toes-to-bar 5 Strict C2B (pull as low as possible) 30sec Handstand hold *scale numbers as needed Metcon: AMRAP in 10min of: 3 Squat Cleans (#80/50) 5 Ring Dips 7 Burpees over the bar Skills: Kettlebell Snatch Kettlebell Clean and Jerk
Strength: Bulgarian Split Squat 10-10-10 (5 each leg) Metcon: For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 KB Clean and Jerks (#24/16, x2) (20min time-cap)