Strength: Tempo Overhead Squat 2-2-2-2-2 @53X1 Metcon: 7 Rounds for time: 7 Overhead Squats (#50/35) 12 Pushups 20 Cal Row Weightlifting: -Squat snatch strict press 5×5 -Snatch balance 3×3 (60%) 2×3 (65%) 2×2 (70%) -Hang snatch 3×3 (60%) 2×2 (65%) 2×2 (70%
Strength: 6 Sets of the complex: Power Clean + Hang Power Clean + High Hang Power Clean (1+1+1) Metcon: AMRAP in 12min of: 50 Double Unders 7 Clusters (#52.5/35) Endurance: For time: 150 Burpee Box Jump Overs *EMOM: 7 Wallballs (#10/6) Skills: 1. Double Unders 2. Kipping
Strength: 3 Sets: Max Strict Pullups (bodyweight) Rest 2min between sets Metcon: 4 Rounds for time: 8 DB Hang Clean and Jerks (#22.5/15, x1) 15 Toes-to-bar 8 DB Hang Clean and Jerks 15m DB Overhead Walking Lunges (7.5m x2)
Strength: Press 3-3-3 Metcon: For time: Run 1200m 30 Burpee box jump overs 30 Cleans (#80/50) 30 Burpee box jump overs Run 1200m Endurance: E4MOM for 32min: Run 400m in remaining of 4min complete max reps burpee pullups
Strength: Romanian Deadlift 6-6-6 Metcon: 5 Rounds for time: 10 KB S2OH (#24/16, x1) 10 KB Snatch (#24/16, x1) 1 Legless Rope Climb Weightlifting: -Hang snatch under the knee 3×3 (60%) 3×2 (65%) 2×2 (70%) -Push press+over head squat 2×3 (55%) 2×3
Skill: Handstand Hold Practice (wall assisted/free) Metcon: AMRAP in 10min of: 3-6-9-12-15-18... Power Cleans (#60/40) 10 DB Step-ups (#22.5/15, x2) Endurance: AMRAP in 30min of: 1 Round of "Cindy" 10-20-30-40... Double Unders *Add 10 DUs every round
Strength: Back Squat 5-5-5 Metcon: In teams of 3 for time: 300 Double Unders 150 Sandbag Over Shoulder (#60/45) 300 Double Unders Endurance: For time: Row 1000m Then 5 Rounds: 14 DB Devil Press (#15/10, x1) 28 Medball Situps 42 Double Unders Then Row 1000m
Power: Box Jump for height - 12min to build highest jump Metcon: AMRAP in 20min: 12 DB Snatches (#22.5/15) 6 Burpees over DB 3 Ring Muscle-ups Weightlifting: -No feet snatch balance: 5×5 (60%) -No feet snatch (from hang): 5×3 (55%) 3×3 (60%) -Clean + Push jerk
Speed/Skill: Snatch Balance 3-3-3-3-3 Metcon: For time: 1-2-3-4-5-6-7-8-9-10 Toes-to-bar Front Squat (#50/35) HSPU Endurance: For time: 50-40-30-20-10 Box Jumps Burpees Goblet Lunges (#16/12) Skills: Bar Muscle-up
Strength: Weighted Pushups 4-4-4-4-4 Metcon: 2 Rounds for max reps: 2min Rope Climbs (3 points per climb) 2min Wallballs (#10/6) 2min Cal Row 2min Kettlebell Swings (#24/16)
Strength: 15min to build RM3 Thruster Metcon: For time: 21-18-15-12-9-6-3 DB Hang Power Cleans (#22.5/15, x2) Between the sets: 10 Box Jumps 10 ABmat Situps Endurance: 6 Rounds for time: 50 Double Unders 40 Air Squats 30 Hollow Rocks 20 Cal Row 10m Burpee Broad Jumps
Strength: Press 2-2-2-2-2 Metcon: 5 Rounds for time: Run 400m 10 Shoulder to overhead Round 1: #40/30 Round 2: #50/35 Round 3: #60/40 Round 4: #70/45 Round 5: #80/50 Weightlifting: -Snatch lift off (snatch pull to below the knee): Light weight (practice) 9×5 -Snatch