Strength: Power Cleans 3-3-3-3-3 *pause for 3sec @ knee height before completing the last rep of each set Metcon: OPEN Workout 17.5: 10 Rounds for time: 9 Thrusters (#43/30) 35 Double Unders Outdoor: For time: 100 DB Clean and Jerks (#15/10,x1) 100 Hollow Rocks 100 DB Renegade
Skill/Strength: Squat Snatch 20min practice technique or build to a heavy 1-rep for today Metcon: For time: 27-17-7 Double KB Front Squats (#24/16,x2) C2B Pullups Outdoor: 5 Rounds for time: 40 Double Unders 20 Jacksons 40 Mountain Climbers 20 DB Clusters (#15/10, x1) 40 Jumping Jacks
Strength: Back Squat 5-5-5-3-3 Metcon: 2 Rounds for time: Run 400m 30 Kettlebell Swings (#32/24) 30 Box Jumps 20 HSPU 20 Ring Dips Outdoor: AMRAP in 35min of: Run 200m 20 DB Snatch & Lunge 15 V-Ups 10 Burpees 5 Roll-ups
Strength: Back Squat 5-5-5-3-3 Metcon: 2 Rounds for time: Run 400m 30 Kettlebell Swings (#32/24) 30 Box Jumps 20 HSPU 20 Ring Dips Outdoor: AMRAP in 35min of: Run 200m 20 DB Snatch & Lunge 15 V-Ups 10 Burpees 5 Roll-ups
Strength: E3MOM for 15min: 3 Split Jerks Metcon: AMRAP in 15min of: 15 Wallballs (#10/6) 10 Deadlifts (#60/40) 5 Power Cleans (#60/40) Outdoor: 5 Rounds for time: Run 200m 30 DB Thrusters (#15/10, x1) Run 200m 30 Pushups
Strength: Front Rack Lunges 12-12-12-12-12 (6/6) Metcon: 5 Rounds for time: 4 Bar Muscle-ups 4 Clean and Jerks (#60/40) Run 400m Outdoor: For time: 50-40-30-20-10 DB Snatch (#15/10) Burpees Run 400m
Strength: Weighted Pullups 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Double Unders 10-10-10-10-10 Hang Squat Cleans (#60/40) Outdoor: AMRAP in 38min of: Run 200m 8 Devil Press (#15/10) 16 Jumping Lunges 32 Situps
Strength: Overhead Squats 5-5-3-3-3-3 Metcon: For time: 200m Farmer Carry then, 5 Rounds: 10 Hang Power Snatch (#30/20) 15 V-Ups 15 Pushups Outdoor: 10 Rounds for time: 9 Jump Squats 8 V-Ups 7 Pike Pushups 6 DB Devil-Press (#15/10, x1) 5 Dips/Jacksons
Skill: Handstands practice (hold/balance/walk) - 15min Metcon: For time: 4-8-12-16-20 KB Swings (#24/16) Weighted Step-ups (#24/16, x1) Burpees over KB Outdoor: For time: Run 1200m Then 3 Rounds: 70 Situps 50 DB Hang Squat Cleans 30 Burpees Over DB Then Run 1200m
Strenth: 6 Sets for load: 1 Power Clean 2 Push Presses 1 Push Jerk Metcon: AMRAP in 20min of: Run 200m 16 Pullups Row 300m 16 Front Rack KB Lunges (#24/16, x2) Outdoor: 4 Rounds for time: 30 Russian Twists (#15/10, x1) 30 DB Burpee Step-ups 30 DB
Strength: E2.5MOM for 15min (6sets): 3 Hang Squat Cleans *Max Strict Ring Dips at the end of the first 3 sets Metcon: 3 Rounds for time: 12 Thrusters (#43/30) 24 Box Jumps 2 Rope Climbs Outdoor: 5 Rounds for time: Run 400m 22 Goblet Squats (#15/10) 22
Strength: Deadlift 5-5-5-5-5 Metcon: AMRAP in 15min of: 12 Wallballs (#10/6) 9 Hang Power Cleans (#40/30) 6 Toes-to-bar Outdoor: AMRAP in 30min of: Run 200m 20 DB Snatches (#15/10) 20m Overhead Lunges Run 200m 20 Pushups 20 Burpees