Strength: Back Rack Reversed Lunges 6-6-6-6-6 Metcon: 4 Rounds: 3min AMRAP: 1 Rope Climb 3 Wall Climbs 5 Box Jump Overs Rest 1min between amraps Endurance: In pairs, AMRAP in 40min: 50 Cal Row 40 Plate G2OH (#20/15) 30 Synced Jump Squats 40 KB Russian Twists (#16/12) 50
Strength: Weighted Ring Dips 5-5-5-5-5 Metcon: AMRAP in 10min of: 3 Deadlifts 3 Power Cleans 3 Front Squats 3 Push Press RX: #70/45
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20min of: 5 HSPU 10 Pistols 15 Pullups Endurance: In Pairs: Row for max distance in 32min Partner 1: Rows Partner 2: 1 Stairs ascend *Switch every stairs ascend
Strength: 5 sets for max load: Power Clean + Front Squat (2+2) Metcon: For Time: 800m Run 80 Wall balls (#10/6) 40 Burpees 20 Deadlifts (#100/70) 800m Run Weightlifting: -Kettlebell jump squat and high pull -Start position static hold -Snatch pull with 5sec pause below knee 3×8
Strength: Legless L-Rope Climb 2-2-2-2-2 add a weighted vest or scale down as needed Metcon: For time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (#22.5/15, x2) V-Ups 15m Broad Jumps (7.5m x2) Endurance: 3 Rounds for time: 20 Wallballs (#10/6) 20 Box Jumps 20 Cal Row 20 Thrusters 20
Strength: Paused Back Squat 2-2-2-2-2 Pause for 5sec at the bottom Metcon: "JT" 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Endurance: In teams of 2: 100 Burpees 200 Kettlebell Swings (#16/12) 300 Situps 400 Double Unders *One partner works while the other runs 400m
Strength: 20min to build a heavy Clean and Jerk Metcon: For Time: 30 Hang Clean and Jerks (#70/45) *Every time the bar is dropped perform 100 Double Unders Weightlifting: -Snatch balance (60%) 3×5 (70%) 3×3 -Hang snatch below the knees (60%) 3×5 (70%) 3×3 -Front
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 18min of the ladder: Run 200m 6 Toes-to-bar 2 HSPU Run 200m 8 Toes-to-bar 4 HSPU ... continue adding 2reps to each movement after every 200m run Endurance: For time: 300 Wallballs (#10/6) *every break do 10 burpees over the medball Skills: Clean + Snatch
Speed/Stamina: Death by 10m run Metcon: In Pairs, 3 Rounds for time: 32 Box Step-ups (#22.5/15, x2) 16 Thrusters (#60/40) 8 Rope Climbs *one works, one rest
Strength: Weighted Pullups 5-5-5 Metcon: 5 Rounds for time: 15 Burpees over the bar 15 Overhead Squats (#43/30) Endurance: AMRAP in 15min: Run 200m 20 Wallballs (#10/6) 20 Box Jump Overs *Rest 3min into: AMRAP in 15min: Row 300m 20 Kettlebell Swings (#16/12) 20 Burpees
Strength: DB Z-Press 6-6-6-6-6 20sec Hollow Hold after each set Metcon: 5 Rounds: AMRAP in 3min: 6 C2B Pullups 9 Deadlifts (#85/55) 12 Jumping Lunges *Rest 1min between amraps Weightlifting: -Snatch with 2 pauses (60%) 3×3 (70%) 3×3 (75%) 2×2 -Hang power snatch (60%) 5×3
Strength: 15min build to a heavy complex of: Cluster + Thruster + Push-Press (1+1+1) Metcon: For time: 50 ABmat Situps 40 Double Unders 30 Box Jumps 20 Toes-to-bar 30 Box Jumps 40 Double Unders 50 ABmat Situps Endurance: In Pairs: 50 Double Unders per partner 200 Plate G2OH (#20/15)