Strength: RFA Qualifier Event #4: E2MOM for 8min: 1RM Overhead Squat from the ground Metcon: "Jacky" For time: Row 1000m 50 Thrusters (#20/15) 30 Pullups Endurance: For time: 100 Mountain Climbers 100 Wallballs (#10/6) 100 Pushups 100 Box Jumps 100 V-Ups 100 KB SDHP (#16/12)
Strength: 12min build to an RM3 Press Metcon: For time, 21-15-9 reps of: KB Swings (#32/24) Box Jump Overs Front Squats (#60/40) Endurance: For time: Run 1200m 100 Medball Cleans (#10/6) Row 1500m 100 Burpees Bike 3000m 100 Plate G2OH (#20/15)
Strength: Sumo-Deadlift 3-3-2-2-1-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Clean and Jerks (#22.5/15,x2) Toes-to-bar 30 Double Unders
Strength: E2.5MOM for 15min: Split Jerk 3-3-3-2-2-2 *pause for 3sec at the receiving position before completing each rep Metcon: For time: 40 Wallballs (#10/6) 200m Run 20 Power Cleans (#50/35) 200m Run 15 Ring Dips 200m Run 3 Legless Rope Climbs 200m Run 15 Ring Dips 200m
Strength: 6 Sets: 5 Elevated Ring Rows (weighted) 15sec L-Sit hold (any variation) *rest 1:30 Metcon: AMRAP in 16min of: 15 ABmat Situps 12 Deadlifts (#60/40) 9 KB Goblet Squats (#32/24) 6/3 Cal Bike (arms-only) Weightlifting: -Hang Snatch 80% 1×3 90% 1×3 -Snatch with
Strength: Tempo Back Squats @3030 4-4-3-3-2-2-2 Metcon: 3 Rounds for time: 100 Double Unders 21 Hang Power Snatches (#35/25) Endurance: Row 1600m 40 Wallballs (#10/6) 50 Abmat Situps Row 800m 50 Wallballs 60 Abmat Situps Row 400m 60 Wallballs 70 Abmat Situps Row 200m
Strength: EMOM for 15min: 1 - 7 Push-Press (same weight across) 2 - 20-30sec Hollow Hold 3 - 30sec Sandbag Hold (ahap) Metcon: AMRAP in 12min of the ladder: 2-4-6-8... etc DB Devil Presses (#22.5/15,x1) C2B Pullups 15 Air-Squats Endurance: EMOM for 40min: 1 - 12/10
Strength: Overhead Squat - 15min build up load for an RM3 Metcon: For time: 1200m Run 90 Russian KB Swings (#32/24) 90 KB Box Step-ups (#32/24,x1) 45 HSPU *Split reps in any way and order Endurance: For time: 5 Rounds: Row 250/200m 30 Air-Squats 15 Pushups
Strength: E2MOM for 14min (7sets): Power Clean + Front Squats (1+2) Metcon: 4 Rounds for time: 20/15 Cal Row 24 V-Ups 12 DB Thrusters (#22.5/15,x2) 3 Rope Climbs Endurance: For time: Run 1200m 120 Wallballs (#10/6) Run 1200m 120 KB Swings (#16/12) Run 1200m
Strength: Weighted Chest-to-bar Pullups 3-3-3-3-3 *rest 2:00 Metcon: AMRAP in 15min of: 4 Hang Squat Cleans (#70/45) 8 Toes-to-bar 4 Hang Power Cleans (#70/45) 8 Pushups
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 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 – Ring Muscle-Ups *After completing the first movement go back to 1
Metcon: In Pairs, i-go-you-go 10 Rounds of: AMRAP in 4min: Run 400m 12 Overhead Squats (#50/35) Max Bar-Facing Burpees on remaining of the 4min *5 Rounds each *Switch every full round *Score is total bar-facing burpees
Strength: 15min build to an RM3 Thruster (from rack) Metcon: For time: 55 KB Swings (#24/16) 45 Toes-to-bar 35 KB Front Squats (#24/16,x2) 25 HSPU 15 Burpee Box Jump Overs Endurance: 2 Rounds for time: 200 Double Unders Run 400m 75 Hollow Rocks Run 400m 50 Pushups
Strength: Every 1:30 for 12min (8 sets) 1 Clean Pull 1 Hang Clean Pull 2 Hang Power Cleans Metcon: 4 Rounds for max reps: 1min Sandbag Over Shoulder (#75/45) 1min Wallballs (#10/6) 1min Strict Pullups 1min Box Jumps 1min Rest Endurance: 5 Rounds for time: Run 800m
Strength: Paused Front Squats (2sec) 4-4-4-3-3-3 Metcon: For time: 50 alt. DB Snatches (#22.5/15,x1) 25 Pushups 15 Burpees over the DB Rest 2:00 15 Burpees over the DB 25 Pushups 50 alt. DB Snatches (#22.5/15,x1) Endurance: 10 Rounds for time: 50 Double Unders
Strength: 20min build up to an RM1 Squat Snatch *go heavy or practice technique under light load Metcon: AMRAP in 12min of: 1-2-3-4... Wall Walks 6 Deadlifts (#100/70) Endurance: AMRAP in 38min of: Run 1600m 75 Wallballs (#10/6) 50 KB SDHP (#24/16) 25 Box Jump Overs