Strength: Hang Power Cleans 3-3-2-2-1-1-1 Metcon: 5 Rounds for time: 16 DB Hang Clean and Jerks (#22.5/15, x1) 8 Strict Pullups 16 Box Jump Overs Weightlifting: -Hang muscle snatch (50%) 3×3 (55%) 3×3 -Hang snatch below the knee (60%) 3×3 (70%) 3×3 (80%) 2×
Strength: 5 Sets: Max Strict C2B Chinups Max Strict HSPU *Rest 2-3min Metcon: AMRAP in 12min: 30 Double Unders 20 Wallballs (#10/6) 10 Power Cleans (#60/40) Endurance: AMRAP in 40min: 20 Thrusters (#20/15) 15 Burpees 10 Box Jumps Run 400m
Strength: E2MOM for 12min: Paused Back Squats 2-2-2-2-2-2 Pause for 3sec at the bottom of each set Metcon: 5 Rounds for time: 15 Sumo-deadlift High Pulls (#43/30) 15 Ring Dips Endurance: 3 Rounds for time: Run 800m 50 Plate Russian Twists (#10/5) 40 G2OH Run 400m 30 Plate
Strength: 6 Sets for load: Clean + Hang Clean + Front Squat (1+1+1) Metcon: AMRAP in 20min of: Run 400m 3 Rope Climbs 21 KB Swings (#32/24) Weightlifting: -Barbell box jump -Hang high pull+Snatch (50%) 5/3+1 (60%) 3/3+1 -Power jerk behind the neck (60%
Strength: Push-Press 3-3-3-2-2-2 Metcon: 3 Rounds for time: 20 Wallballs (#10/6) 15 C2B Pullups 20 Medball Cleans 15 Knees-to-elbows Endurance: E6MOM for 36min: Run 400m 8 Burpee Box Jumps 10 Pushups 12 Situps Max Wall Climbs on remaining time Skills: 1. Kipping HSPU 2. Kipping Toes-to-bar
Strength: Every 2.5min for 15min (6 sets): Snatch Balance + Overhead Squat (1+2) Metcon: 10 Rounds for time: 3 Deadlifts (#125/85) 6 Ring Dips 9 Box Jump Overs
Strength: Barbell Lunges (BTN) 10-8-6-4-4 *20sec L-sit hold after each sets Metcon: 5 Rounds for max reps: 3min AMRAP: 10 DB Hang Power Cleans (#22.5/15, x2) 15 Pushups 20 Double Unders *rest 1min between amraps Endurance: For time: 80 Jumping Lunges Run 800m 80 Pushups Run 800m 80
Strength: Romanian Deadlift 8-8-8-8 *rest 2min between sets Metcon: 5 Rounds for time: 12 KB Thrusters (#24/16, x1) 10 KB Front Rack Lunges (#24/16, x1) 8 Toes-to-bar 6 HSPU 4 Burpee-Pullups Weightlifting: -Kettlebell jump squat and high pull -Snatch pull with 3sec pause below knee (without full extention)
Skill: Handstand Practice - 15min Metcon: A. 4 Rounds for time: 5 Power Snatches (#65/42.5) 40 Double Unders B. In remaining of 14min build up to max load of: 1-rep Overhead Squat (from the floor) Endurance: In pairs, AMRAP in 37min: 20-40-60-80-100-120... etc Cal Row Burpee Step Overs
Strength: E3MOM for 15min: Power Clean + Hang Power Clean + High Hang Power Clean (1+1+1) Metcon: AMRAP in 18min of: 3 Bar Muscle-ups 8 KB Swings (#32/24) 12 Pistols Endurance: For time (45min timecap): 100 Sumo-Deadlift High Pulls (#20/15) 100 Thrusters (#20/15) 100 Power Cleans (#20/
Strength: Tempo Back Squat @3030 10-10-10 Metcon: 3 Rounds for time: 30 DB Snatch (#22.5/15) 30 Box Jump Overs Weightlifting: -Snatch grip press behind the neck MAX OUT RM1 -Snatch balance (70%) 3×3 (80%) 2×3 (85%) 2×2 (90%) 1×3 -Front squat+split jerk Start
Strength: E2.5MOM for 15min (6 sets): 2-reps Paused Hang Cleans 1st rep pause 3sec under the knee 2nd rep pause 3sec over the knee Metcon: AMRAP in 17min: 200m Run 10 Wallballs (#10/6) * Add 5 reps of wallballs every round Endurance: AMRAP in 35min of: 20 Pushups 20