Strength: Overhead Squat 3-3-3-2-2-2 Metcon: AMRAP in 15min of: 7 Power Snatches (#60/40) 20 Jumping Lunges Run 200m Endurance: 4 Rounds for time: 20 Pushups 20 Air Squats 20 Situps Run 800m 20 Kettlebell Swings (#16/12) 20 Wallballs (#10/6) 20 Box Jumps
Strength: Romanian Deadlift 6-6-6-6 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (#60/40) HSPU
Strength: Weighted Pullups 5-5-5-2-2 Metcon: 5 Rounds for time: 10 Push-Press (#60/40) 20 Lateral bar hops 30 Situps Endurance: 5 Rounds for time: Run 800m 31 Wallballs (#10/6) 25 Burpees 19 Pushups
Skill: Pistol Squat Metcon: 7 Rounds for time: 10 Pistols 7 DB Hang Clean and Jerks (#22.5/15, x2) 5 Box Jump Overs
Strength: Back Squat 5-5-3-3-1-1 Metcon: AMRAP in 14min of: 8 Deadlifts (#70/45) 4 Hang Squat Cleans (#70/45) 200m Weighted Run (#20/15 plate)
Strength: 4 Sets: Max Strict Ring Dips 10sec Ring Support 20sec Hollow Hold Rest 2min Metcon: 5 Rounds for time: 5 Burpees 7 Power Cleans (#70/45) 9 HSPU 50 Double Unders Endurance: AMRAP in 35min of: 50 Double Unders 40 Reverse Lunges 30 Abmat sit ups 20 Suitcase Deadlifts
Strength: Push-Press 5-5-5 Push-Jerk 3-3-3 Metcon: AMRAP in 15min: 4-8-12-16.... Wallballs (#10/6) DB Snatch (#22.5/15, x1) DB Goblet Lunges Weightlifting: -Shoulder and squat mobility -Split jerk drills (Practice) -Front squat+Push press with pause -Push press in split jerk position -Jerk balance -Clean start position+First pull
Skill/Strength: Power Snatch 3-2-2-1-1 Metcon: For time: 50-40-30-20-10 Pushups 12 Clusters (#43/30) Endurance: For time: Run 800m 140 Situps 120 Jumping Lunges 100 Kettlebell Swings (#16/12) 80 Wallballs (#10/6) 60 Burpees Run 800m
Strength: Front Squat 3-3-2-2-2 Metcon: For time: 25 Burpees 50 KB Cleans (#24/16, x1) 50 V-ups 50 KB S2OH (#24/16, x1) 50 Deadlifts (#60/40) 25 Burpees
Strength: 15min build up to a heavy Clean and Jerk Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: AMRAP in 36min: Run 400m 35 Wallballs (#10/6) 1 Stairs Ascend 35 Pushups
Strength: Weighted Step-ups 14-12-10-8-6 *use KBs/DBs Metcon: On a running clock for 18min: Run 1600m AMRAP in remaining time: 50 Double Unders 35 Air Squats 20 Sumo-Deadlift High Pulls (#43/30)
Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Thrusters (#22.5/15, x2) Burpees Over DBs