Friday - 060821

Strength: Weighted Dips 3-3-3-3-3 Metcon: For time: 50-40-30-20-10 Double Unders 12 Hang Clean and Jerks (#40/30) Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats

Thursday - 050821

Strength: Back Squat 4-4-4-4 Metcon: 4 Rounds For time- 8 KB OH Lunges (#24/16,x1) 8 Chest-to-bar pull ups 8 KB OH Lunges 8 T2B Endurance: EMOM for 30min: Minute 1: 5 Man Makers (#15/10,x2) Minute 2: Assault Bike 10/8 Cal Minute 3: 20 Abmat Situps

Wednesday - 040821

Strength: Weighted Pullups 3-3-3-3-3 *pause for 3sec at the top of each rep Metcon: AMRAP in 14min of the ladder: 4-6-8-10-12... etc Deadlifts (#100/70) DB Burpee Step-ups (#22.5/15,x2) Endurance: 6 Rounds for time: Run 400m 30 Burpees Row 500m 40 Walking Lunges steps Bike 1000m 50

Tuesday - 030821

Strength: 15min build max load for the complex: 1 Power Clean 1 Hang Power Clean 1 Squat Clean 1 Hang Squat Clean 1 Jerk Metcon: 5 Rounds for time: 10 Push-Press (#40/30) 10 Box Jumps 10 Hang Power Snatch 10 V-Ups Endurance: AMRAP in 40min: 100 Double Unders 20

Monday - 020821

Skill: 15min Handstands Practice (hold/walk/balance) Metcon: "Mary" AMRAP in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Endurance: 10 Rounds for time: Row 300m 30 Double Unders 15 KB Swings (#16/12) 10 Plate G2OH (#20/15)

Sunday - 010821

Strength: 15min build to an RM2 Thruster Metcon: 4 Rounds for max reps: In 2:30min complete: 12 Thrusters (#60/40) 2 Rope Climbs Max Wallballs (#10/6) on remaining time Rest 2:00 between rounds Mobility: Lower Body Weightlifting: -Snatch High Hang pull+Squat snatch (Technique work) 8/ 5+

Saturday - 310721

Strength: Barbell Overhead Lunges 4-4-4-4-4 (each leg) Metcon: For Time: 15 DB Deadlifts (#22.5/15,x2) 30 Toes to Bar 15 DB Front Squats 30 Double Unders 15 DB Hang Squat Cleans 30 Pull Ups 15 DB Thrusters 30 Burpees Competitors: Compass Games 2021 Qualifier #1 Part 1: 2

Friday - 300721

Strength: E2MOM for 12min: 2 Split Jerks Metcon: In Pairs for time: 300 Air-Squats *Every switch do 10 sync situps 200 Pushups *Every switch do 10 sync lunges 100 V-Ups *Every switch do 5 sync burpees Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)

Thursday - 290721

Strength: 15min build to a heavy load of the complex: Clean Pull + Power Clean + Hang Power Clean (1+1+1) Metcon: AMRAP in 16min of: 20 Toes-to-bar 20 KB Front Rack Lunges (#24/16,x2) 20 Cal Row (or 14 Bike) Endurance: 10 Rounds for time: Run 200m 15 Barbell

Wednesday - 280721

Strength: Deadlift 10-10-10 (touch and go) Metcon: For time: 100 Overhead Squats (#50/35) *Every break = 12 Box Jump Overs Endurance: 2 Rounds for time: 90/70 Calorie Row (65/50 Bike) 70 Wallballs (#10/6) 50 DB Snatch (#15/10) 30 Burpee Box Jumps

Tuesday - 270721

Strength: 5 Sets: 4 Weighted Pullups 20sec Sandbag walk around (bearhug) Metcon: 5 Rounds for max reps: 3min AMRAP: 3 Burpees 6 KB Snatch (#24/16) 9 Wallballs (#10/6) *Rest 1min between amraps Endurance: AMRAP in 28min of: Run 200m 20 Jump Squats Row 250/200m 20 Plate Overhead

Monday - 260721

Strength: Front Squats 3-3-3-3-3 *3sec pause at the bottom of the last rep of each set Metcon: 5 Rounds for time: Run 200m 20 Russian KB Swings (#32/24) 10 Ring Dips Endurance: For time: Row 2000/1600m (or Bike 96/72cal) 300 Situps 200 DB Snatch (#15/10) 100