Strength: Bulgarian Split Squats 8-8-8 (each leg) *Rest 1:30 Metcon: 3 Rounds for time: Run 200m 20 Knees-to-elbows Run 200m 12 DB Thrusters (#22.5/15,x2) Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups) Weightlifting: -Hang power clean+push press (80%) 3/1+1
Strength: 15min build to an RM4 Push-Press Metcon: AMRAP in 14min of the ladder: 1-2-3-4-5-6... Ring Muscle-Ups 5-10-15-20-25-30... DB Snatch (#22.5/15,x1) *Keep adding 1 MU and 5 DB snatch every round Endurance: 5 Rounds for time: 80 Double Unders 50 Medball Situps (#10/6) Run 400m w/
Grip Strength: 1 Set AHAP: 400m Farmer Carry (#32/24,x2) Max time Hanging (pullup bar) Metcon: In Pairs, I-go-you-go (full rounds) AMRAP in 16min of: 4 Deadlifts 3 Hang Power Cleans 2 Front Squats Rx: #70/45 Endurance: AMRAP in 40min of: Run 400m 30 Box Step-ups w/medball
Strength: Tempo Box Squats @43X1 4-4-4-4-4 Metcon: AMRAP in 15min of: 10 Thrusters (#60/40) 40 Double Unders 20 Pushups 40 Double Unders 30 Situps Endurance: 5 Rounds for time: Run 800m 22 Plate G2OH 22 Burpees Over Plate 22 Hollow Flutter Kicks
Skill: 15min Handstand Practice Metcon: 7 Rounds for time: Run 200m 8 Hang Power Cleans (#50/35) 4 Bar Muscle-ups Endurance: AMRAP in 20min: 5 Box Jumps 10 Air-Squats 15 Situps Rest 2min into: AMRAP in 20min: 15 Wallballs (#10/6) 10 Pushups 5 Burpees
Strength: 20min build up to a heavy 1-rep Clean and Jerk or practice technique Metcon: For time: 21-15-9 Toes-to-bar DB Burpees (#22.5/15,x2) Cal Row DB Push-Press Endurance: 10 Rounds for time: 15 Wallballs (#10/6) 10 Russian Twists (#15/10kg plate) 15 Box Jumps 10 Plate Overhead
Strength: EMOM for 15min (5sets): 1 - 5 Bentover Rows 2 - 30m Farmers Carry (ahap) 3 - Rest *work heavy on the rows and increase load between sets if possible Metcon: AMRAP in 12min of: 12 Russian KB Swings (#32/24) 9 Goblet Squats 6 Strict Pullups 3 Burpees
Strength: Front Rack Lunges 6-6-6-6-6 (3 each leg) Metcon: 5 Rounds for time: 12 Ring Dips 8 Deadlifts (#100/70) 1 Legless Rope Climb Skills: 1. Strict/Kipping Ring Muscle-up (requirment: 5 strict c2b pullups) 2. Rope Climb
Strength: 15min build up load: Hang Clean Pull + Hang Squat Clean (2+1) Metcon: 3 Rounds for time: Row 500m 12 Strict HSPU 21 Overhead Squats (#42.5/30) Endurance: 5 Rounds for time: 30 Russian Kettlebell Swings (#24/16) 20 Kettlebell Goblet Reverse Lunges (#24/16) 1000m Run
Strength: Paused Front Squats 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: 2 Rounds for time: 10 Bar Muscle-ups 10 Box Jump Overs 20 C2B Pullups 10 Box Jump Overs 30 Toes-to-bar 10 Box Jump Overs Endurance: 8 Rounds for time: 20 Plate Overhead Lunges (#15/10) 20
Strength: Weighted Chinups 12min build up load for 3-reps Metcon: 10 Rounds for time: Run 200m 15 Wallballs (#10/6) 2 Sandbag Over Shoulder (#75/45) Endurance: EMOM for 36min: 1 - 40 Double Unders 2 - 12 Goblet Squats (#16/12) 3 - 12 Box Jumps 4 - 12
Strength: E2MOM for 12min: Power Snatch + Overhead Squat (1+1) *build up load Metcon: AMRAP in 15min of: 30 Double Unders 9 Power Snatch (#35/20) 6 Burpees over the bar Endurance: 2 Rounds for time: 500 Single Unders 75 Wallballs (#10/6) Run 1000m 75 Burpees Row 2000m
