Skill: Handstand practice for 15min Metcon: AMRAP in 12min of the ladder: 3-6-9-12-15-18.... Box Jumps DB Thrusters (#22.5/15, x2) Competitors: A. 7 Sets: 2 Push-Press 1 Strict Ring Muscle-up B. AMRAP in 18min: 9 Power Cleans (#70/45) 12 Strict Handstand Push-ups 9 Front Squats (#70/45) 12
Strength: Hang Clean - 12 min to find RM1 Metcon: For time: 8 Ring Muscle-ups 16 Cleans (#70/45) 24 Wallballs (#10/6) 32 Box jumps 24 Wallballs 16 Shoulder to Overhead (#70/45) 8 Ring Muscle-ups Endurance: AMRAP in 35min of: 50 Kettlebell Swings (#16/12) 50 Goblet Squats
Strength: Bulgarian Split Squat 8-8-8-8 (4 each leg) Metcon: 5 Rounds for time: 6 Burpee box jumps 8 C2B Pullups 6 Burpee box jumps 8 Ring Dips
Strength: Deficit Deadlifts (on 20kg plate) 3-3-3-3-3 Metcon: 10 Rounds for time: 30 Double Unders 10 Clapping Pushups 7 Front Squats (#52.5/35) Endurance: EMOM for 40min of: 1: max Cal Row 2: max Double Unders 3: max Jump Squats 4: max Burpees 5: Rest
Strength: Elevated Ring Rows 5-5-5-5-5 20sec Hollow hold after each set Metcon: 4 Rounds for time: Row 200m 14 KB Thrusters (#24/16, x1) Run 400m 5 Rope Climbs
Strength: Bar Dips 5-5-3-3-3 use bars/boxes Metcon: AMRAP in 12min of: 9 Overhead Squats (#43/30) 9 Kettlebell Swings (#24/16) 9 Burpees Endurance: 3 Rounds for time: Run 1000m 50 Medball Cleans (#10/6) RX: wear a 9/6kg vest
Strength: Back Squat 3-3-3-3-3 Metcon: 4 Rounds for time: 12 HSPU 20 Box Jumps 12 DB Power Cleans (#22.5/15, x2) 20 Situps Endurance: In Pairs, 2 Rounds for time: 100 Wallballs (#10/6) 1500m Row 200 Walking lunges w/plate overhead (#15/10) 250 Double Unders
Metcon: For max reps: EMOM for 10min: Even: Max Hang Power Cleans (#50/35) Odd: 7 Toes-to-bar, 7 Pushups, 7 Squats REST 3min EMOM for 10min: Even: Max Front Squats (#50/35) Odd: 7 Toes-to-bar, 7 Pushups, 7 Squats REST 3min EMOM for 10min: Even: Max Jerks (#50/35) Odd:
Strength: Floor Press 3-3-3-3-3 30sec Handstand hold after each set Metcon: "Jackie" For time: 1000m Row 50 Thrusters (#20/15) 30 Pullups Endurance: For time: 50-40-30-20-10 Burpees Run 800m after each set Skills: 1. Double Unders 2. Kipping Pullups
Strength: Push Jerk 2-2-2-2-2-2 Metcon: "Reversed Annie AMRAP" AMRAP in 15min of the ladder: 10-20-30-40-50-60.... etc Double Unders Situps
Skill: Pistol Squat Metcon: In teams of 3 for time: 150 Strict Pullups 150 Pistols *EMOM - 3 Synced Burpees Endurance: AMRAP in 25min of: 7 Wallballs (#10/6) 7 Box Jumps 7 Burpees 6x8.5m Shuttle Run
Skill/Strength: E3MOM for 18min: 5 TnG Power Snatches *increase load between sets or practice technique Metcon: For time: 21-15-9-15-21 Hand Release Pushups Sumo-Deadlifts (#60/40)