Skill: Single/Double/Tripple Unders practice for 12min Metcon: 5 Rounds for time: Run 400m 3 Rope Climbs 20m KB O.H Walking lunges (#24/16, x1, alt every 10m) Endurance: 6 Rounds Run 400m Then 2 Rounds: 15 Air Squat 10 Pushups 5 Burpees
Strength: Tempo Deadlifts @3333 3-3-3-3-3 Metcon: 5 Rounds for max reps: AMRAP 3min: 5 Strict HSPU 20 Double Unders 5 Hang Power Cleans (#60/40) *Rest 1min between amraps
Strength: Overhead Squat 5-5-5 Metcon: For time: 50 Wallballs (#10/6) 30 Situps 50 Kettlebell Swings (#24/16) 30 Situps 50 Toes-to-bar 30 Situps 50 Burpees 30 Situps Competitors: A. Hang Snatch - 12min to build RM1 B. For time: 200m Run, 21 Power Snatches 200m Run, 21 Overhead Squats
Strength: 3 Sets: 30-60sec Sandbag hold 15 Weighted Situps (feet anchored) *rest as needed between Metcon: "D.T" 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push-Jerks *RX: #70/45 Skills: Rope Climb
Skill: Handstand (hold) practice free standing or standing with a wall (15min) Metcon: In Pairs, AMRAP in 20min of the ladder: 4-8-12-16... C2b Pullups Box Jumps Overhead Lunges (#45/30) *one works, one rest, switch when you like
Strength: Weighted Dips (bars) 3-3-3-3-3-3-3 Metcon: For time: 150 Bar facing burpees *EMOM - 1 Clean (#90/55)
Strength: Thruster - 12min to build RM1 Metcon: For time: 200m Farmer carry (#24/16, x2) then, 10-9-8-7-6-5-4-3-2-1 HSPU Double KB Thrusters (#24/16, x2) then 200m Farmer carry Endurance: 7 Rounds: Run 800m 10 Burpees 20 Air Squats 30 Situps
Strength: Front Squats 5-5-3-3-3 Metcon: 5 Rounds for time: 15 Kettlebell Swings (#32/24) 10 Strict Pullups 5 Clusters (#50/35)
Strength: 7 Sets for load: Snatch Pull + Power Snatch (1+1) *go heavy or practice technique with light weight Metcon: For time: 15-12-9-6-3 Deadlifts (#100/70) 15m HS Walk (scale: 30m bear walk) Endurance: In teams of 3 Collect: 10,000 Meter Row 100 Burpees Box Jump 300 Double Unders
Core Strength: Tabata L-Sit + Hollow hold Metcon: EMOM in 20min: 1st min: 15 cal row / 10 cal assaultbike 2nd min: 12 Thrusters 40/30kg 3rd min: ME Burpees over the bar 4th min: rest *Score is total number of Burpees. *you have to finish all the reps first before you
Strength: Bent-over Rows 4-4-4-4-4 Metcon: For time: 100 Double Unders 15 Overhead Squats (#60/40) 75 Double Unders 12 Overhead Squats 50 Double Unders 9 Overhead Squats 25 Double Unders 6 Overhead Squats
Strength: Good Morning 10-10-10-10 *focus on form! Metcon: AMRAP in 16min: 15 Wallballs (#10/6) 9 Burpees 3 Ring Muscle-ups Endurance: Every 4min for 8 rounds: Run 400m AMRAP: 10 KB Swings 8 Burpees 3/3 One arm DB Thruster