Strength: EMOM for 12min: Even: 4 Floor Presses Odd: 4 Elevated Ring Rows (weighted) *same weight across Metcon: 2 Rounds for time: Row 750/600m 30 DB Snatch (#22.5/15) 10 Ring Muscle-ups Weightlifting: -Hang clean 60% 3×8 -Clean with pause under the knee 60% 3×8 -Clean
Strength: 5 Sets: 5 Barbell Bent-over Rows 20sec Sandbag bearhug hold (AHAP) Rest 2:00 Metcon: AMRAP in 12min of: 4 Power Cleans (#70/45) 8 HSPU 12 V-Ups Endurance: 3 Rounds for max reps: 2:30 max Cal Row 2:30 max Wallballs (#10/6) 2:30 max Cal
Strength: E2MOM for 8 sets (16min): Front Squat + Thruster (3+1) Metcon: For time: 15 Pullups 30 Hang Power Cleans (#43/30) 15 Pullups 30/24 Cal Bike 15 Pullups 30 Front Rack Lunges (#43/30) 15 Pullups 30 Burpees over the bar Gymnastics: Skill- Butterfly Pull Up Strength-20 Min
Strength: Overhead Squat 5-5-5-5-5 rest 2:00 Metcon: For time: 50-40-30-20-10 KB Swings (#24/16) Pushups Endurance: AMRAP in 40min of: 5 Pike Pushups 10 Burpees 15 Jump Squats 20 Lunges 25 Situps 30 Mountain Climbers 35 Cal Row (or 26 Bike)
Strength: Paused Push-Jerks 2-2-2-2-2-2 *pause for 3sec at the dip Metcon: 3 Set for max reps (DUs): 5min AMRAP: 5-4-3-2-1 Deadlifts (#100/70) Box Jumps Max Double Unders on remaining time Endurance: For time: Run 800m 50 Cal Bike 60 Pushups 70 KB Swings (#16/12) 80 Wallballs (#10/6)
Strength: 15min build load for the complex: Power Clean + Hang Squat Clean + Front Squat (1+1+1) Metcon: AMRAP in 15min of the ladder: 3-6-9-12... etc +3 Thrusters (#43/30) Burpees over the bar Ring Dips
Strength: E2MOM for 12min: Weighted Pullups 5-5-5-3-2-1 Metcon: 3 Rounds for time: Row 40/30 Cal 30 Toes-to-bar 30 Wallballs (#10/6)
Strength: Back Squat 5-5-5 Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 10 Box Jumps 15m Handstand Walk (or 30m bear walk)
Strength: E3MOM for 15min: 10 Dual DB Cossack Squats (5/5) 10 Diamond Pushups Metcon: For time: 100 Box Jumps (benches) 50 DB Snatch (#22.5/15,x1) 125 Situps 50 DB Hang Power Cleans (#22.5/15,x1) 150 Double Unders
Core Strength: 5 Sets: 6/6 Dual DB Single-leg Deadlifts 30sec Dual DB Overhead Carry (walk around, ahap) 15-30sec L-Sit (on dbs/benches) *Rest 2:00 Metcon: AMRAP in 15min of: 30 Double Unders 15 Jacksons 8 DB Clusters (#22.5/15,x1)
Strength/Skill: EMOM for 12min: 1 - 20m Dual DB Overhead Walking Lunges (ahap) 2 - 10-20sec V-Hold 3 - Double Unders Practice Metcon: For time: Run 800m Then 2 Rounds of: 40 Goblet Squats (#22.5/15,x1) 30 DB Bent-over Rows (#22.5/15,x1) 20 Pike Pushups
Strength: 6 Sets: 6 Tempo DB Front Squats @3131 6/6 Paused DB Bent-over Rows *2sec pause at the top of each rep Rest 2:00 Metcon: For time: 50-40-30-20-10 DB Snatch (#22.5/15) 15 Burpees over DB
Strength: Dual DB Tempo Strict Press @X171 5-5-5-5-5 *Rest 1:30 *tempo meaning: Explosive press 1sec pause on top 7sec eccentric 1sec pause between reps Metcon: In Pairs, AMRAP in 24min of: Partner 1 - Run 400m Partner 2 - AMRAP: 8 DB Deadlifts (#22.5/15,x2) 6 DB
Strength: DB Good Mornings 8-8-8-8-8 *20 Hollow Rocks after each set *rest 2:00 Metcon: For time: 20-16-12-8-4 reps of: DB Thrusters (#22.5/15,x1) Run 100m w/DB
Strength: 5 Sets: 12 DB Bulgarian Split Squats (6/6) 12 V-Ups Metcon: 4 Rounds for max reps: 1min Box Jumps (bench) 1min DB Hang Squat Cleans (#22.5/15,x1) 1min Pike Pushups 1min Double Unders 1min Rest
Strength: 5 Sets: 6 DB Floor Press Max unbroken Pushups *rest 2:00 Metcon: 4 Rounds for time: 20 DB Step-ups (#22.5/15,x1) 30 Russian DB Swings 400m Run