Power: Box Jump for height - 12min Metcon: AMRAP in 20min of: 6 DB Hang Squat Cleans (#22.5/15, x1) 12 Toes-to-bar Run 200m w/DB Endurance: 2 Rounds for time: Run 800m 50 KB Swings (#16/12) Run 400m 50 Burpees over KB Run 200m 50 Lunges
Strength: Weighted Pushups 8-8-6-6-4-4 Metcon: 3 Rounds for time: 45 Wallballs (#10/6) 30 Lateral bar hops 15 Hang Power Cleans (#60/40) Endurance: In Pairs, AMRAP in 40min: 50 Burpees 400m Run 50 KB Swing (#24/16) 400m Run 50 Pullups 400m Run 50 Pushups 400m Run
Strength: Tempo Pullups @3330 3-3-3-3-3 *add weight if possible or scale down as needed Metcon: 3 Rounds: On a running clock for 5min: Run 400m 20 DB Weighted Step-ups (#20/10, x2) AMRAP DB Push-Press on remaining time *Rest 2min between rounds Competitors: A. Fat bar Deadlift - Find RM1
Strength: Good Morning 6-6-6-6-6 Metcon: AMRAP in 14min of: 6 HSPU 8 DB Power Cleans (#22.5/15, x2) 10 Burpees over DB Endurance: For time (45min timecap): Run 1600m 300 Situps 200 Lunges 100 Kettlebell Swings (#16/12) Run 1600m *Split reps as you like Skills: Handstand Walk / Free
Strength: E3MOM for 15min: Power Clean + Front Squat + Push Jerk (1+2+1) *Increase load between sets Metcon: 3 Rounds for time: Run 800m 50 Situps 25 Kettlebell Swings (#24/16)
Strength: 5 Sets: 2 Seated Legless Rope Climbs 40m Farmer Carry (as heavy as possible) Rest 2min Metcon: For time: 25-20-15-10-5 Overhead Squats (#35/20) 10 Burpee Box Jump Overs Endurance: Every 5 min for 50min: 1. Double Unders 2. Row 800m 3. Burpees 4. Kb Swing (#16/12) 5.
Strength: Back Squat 5-5-5 Metcon: 2 Rounds for time: 20 Toes to bar 40 Double Unders 10 Push Jerks (#60/40) 40 Double Unders 10 Bar Muscle-ups 40 Double Unders
Skill/Strength: Squat Snatch 1-1-1-1-1-1 Go heavy or practice technique with light load Metcon: AMRAP in 15min of the ladder: 2-4-6-8-10.... etc Wallballs (#10/6) Burpees 3 Snatches (#60/40) *snatches stays on 3 reps for the whole workout Endurance: 10 Rounds for time: Run 200m 100 Single Unders 10
Strength: 12min to build RM2 Press Metcon: For time: 18-15-12-9-6-3 Deadlifts (#100/70) Run 200m Endurance: AMRAP in 30min: Run 400m 30 Air Squats 20 Hollow Body Rocks 10 Box Jumps
Metcon: For time: 5-4-3 Rope Climbs 10 Double KB Front Rack Lunges (#24/16) 9-15-21 Thrusters (#43/30) 10 Double KB Front Rack Lunges (#24/16) Core Strength: 3 Sets for quality: 10 Tempo V-ups @0351 10 Weighted GHD Back extensions 1min Plank Competitors: A. Power Cleans 3-3-2-2-1 max unbroken
Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: AMRAP in 13min: 30 Double Unders 10 Hang Squat Cleans (#43/30) Endurance: For time: Run 1600m 70 Box Jumps 60 V-ups 50 Pullups 40 Burpees 160 Double Unders Skills: 1. Double Unders 2. Handstand Pushup progressions
Skill: Kipping Pullups Metcon: In teams of 3: 5 Rounds for time: Run 400m (together) Then: Partner 1: 60m Sandbag carry (#60/45) Partner 2: 15 Burpees Partner 3: Rest Then switch roles *Continue to the next round when all partners finished their carry and burpees