Strength: 5 Sets for load: 2 Push-Press + 2 Push-Jerks Metcon: 3 Rounds for time: 25 Pullups 25 Box Jumps Endurance: In teams of 3: 2 Rounds: 100 Cal Row 100 Box jump overs 100 Thrusters (#20/15) 100 Bar facing burpees Competitors: A. Snatch practice: 10min on each to build
Strength: Clean and Jerk - 20min to find RM1 Metcon: "Karen" For time: 150 Wallball Shots (#10/6) Skills: Handstand progressions
Skill: Mini tests 1 attempt for each: 500m Row Max time handstand hold (wall) Broad Jump (3 attempts) Metcon: AMRAP in 10min of: 1-2-3-4-5-6... etc Thrusters (#60/40) Bar facing burpees
Strength: Floor Press 10-8-6-4-2 Increase load every set Metcon: In Pairs for time: 60 HSPU 80m Walking Lunges 100 Kettlebell Swings (#24/16) 80m Walking Lunges 60 HSPU (20min timecap) Endurance: 5 Rounds for time: 800m run 30 kb sdhp (#24/16) 30 push ups
Core Strength: 5 sets: 10 GHD Back extensions (use weight if needed) 30-60sec Plank Metcon: AMRAP in 20min of: 10 DB Hang Clean and Jerks (#22.5/15, x1) 20 Knees-to-elbows 400m Run Skills: Handstand Hold Progressions
Strength: Back Squat 4-4-4-4 Metcon: 7 Rounds for time: 30 Double Unders 3 Power Cleans (#70/45) 3 Bar Muscle-ups Endurance: For time: 50 Wallballs 30 Box jumps 40 Wallballs 30 Box jumps 30 Wallballs 30 Box jumps 20 Wallballs 30 Box jumps 10 Wallballs 30 Box jumps *EMOM -
Skill: 5 sets: 15-30sec L-Sit 30-60sec Handstand hold *rest 2min Metcon: For time: 3 Rounds for time: Run 400m 30 Kettlebell Swings (#24/16) Run 200m 15 Front Squats (#60/40)
Strength/Skill: Hang Snatch 2-2-2-2-2 Metcon: 3 Rounds, rest 1min between AMRAP in 5min: 4 Burpee Box Jumps 6 Ring Dips 8 Deadlifts (#80/50) Endurance: In Teams of 2 : 100 Double Unders 200 Pullups 80 Double Unders 200 Pushups 60 Double Unders 200 Situps 40 Double Unders 200 Air
Strength: Push-Jerk 3-2-2-1-1-1 Metcon: 2 Rounds for time: Run 800m 24 KB Thrusters (#24/16, x1) 10 Ring Muscle-ups Skills: Core and mobility for gymnastics movements
Strength: Bent-Over Rows 5-5-5 Metcon: For time: 150 Double Unders Then, 4 rounds of: 20 DB Snatch (#22.5/15) 20 Wallballs (#10/6) Then, 150 Double Unders
Skill: Kipping Pullups Metcon: For time: 20 DeadLifts 20 Power Cleans 20 Front Squats 20 Shoulder to overhead 20 Sumo-Deadlift High Pull RX: #45/30 *E2MOM - 10 Pullups Endurance: For time: Run 800m 50 Pushups 30 Jumping Lunges 15 Wallballs Run 800m 50 Situps 30 Jumping Lunges 15 Wallballs
Strength: 12min build to a heavy set of 3-rep Power Clean Metcon: AMRAP in 18min of: 15 Pushups 12 Toes-to-bar 9 Box Jumps