Strength: E2MOM for 12min: 10 Weighted Step-ups (as heavy as possible) Max time Chin-Over-Door Hang in remaining of the 2min (scale for straight arms hang) Metcon: 5 Rounds for time: 30 Mountain Climbers 14 Hang Squat Cleans 20 DB/KB Swings
Strength: Weighted Door Pullups 5-5-5-5-5 Metcon: For time, 21-15-9: Thrusters Burpees over object Rollups Goblet Lunges V-Ups HSPU (scale for x2 Pushups)
Strength: 6 Sets: 5-10 Weighted Pushups :30sec Right Side Plank :30sec Left Side Plank :30sec Commando Plank Metcon: 8 Rounds for time: 3 Wall Climbs 8 Pistol Squats 12 Power Cleans (kb/db/backpack)
Strength: 4 Sets: 20 Single-arm Bent-Over Rows (10/10) 15 Back Extensions Metcon: 5 Rounds for time: 100 Double Unders 30 Single-arm Overhead Lunges (15/15)
Strength: 5 Sets of: 7 Eccentric HSPU/Pushups 7 Eccentric Goblet Squats *Go slow and heavy *Rest 1:30 Metcon: 6 Sets for reps: 3min AMRAP, 1min Rest: 12 Situps 9 Jacksons 6 Thrusters
Strength: E2MOM for 10min: Max Door Pullups 30sec Handstand Hold Metcon: For time: 25 Burpees 50 Single-leg Deadlifts 50 Pushups 50 Weighted Step-ups 50 X-Ups (each side) 50 G2OH 25 Burpees
Skill/Strength: Pistol Squat Practice technique or do 5sets of 10reps (5/5) with weight Metcon: 5 Rounds for time: 10/10 Bent-Over Rows 20 G2OH 30 Situps 40 Air Squats *use DB/KB/Plate/Weighted Backpack
Strength: Strict HSPU 10-8-6-4-2 *3sec tempo on the eccentric part of each rep *scale down/up as needed Metcon: AMRAP in 18min of: 6 Burpee Broad Jumps 12 Jumping Lunges 6 Rollups 12 Weighted Step-ups
Strength: "Sally" Weighted Backpack Squats (AHAP) Metcon: AMRAP in 21min (reps): 00:00 - 07:00 7 Thrusters 7 Burpees 07:00 - 14:00 14 Pushups 14 Swings (KB/DB/Backpack) 14:00 - 21:00 21 Double Unders (or x2 Jumping Jacks) 21 Situps
Core Strength: 3 Sets: 10 Hollow Rocks 10 Hollow-to-hollow V-Ups 10 Hollow Rocks 15 Back extensions *rest as little as possible between sets Metcon: 8 Rounds for time: 10 Squat Cleans 30 Mountain Climbers 10 Push-Press 30 Lateral hops over object *use DB/KB/Plate or any other weighted object
Strength: 5 Sets: 5-10 Z-Press (each arm) Max Jacksons *Rest 2:00 Metcon: AMRAP in 20min of: 22 Situps 16 Single-arm Overhead Lunges (any object) 10 Burpee high knees
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m *Split reps as you like *40min timecap