Strength: Power Clean + Hang Squat Clean (1+1) 15min to build for a heavy load Metcon: 5 Rounds for time: Run 200m 10 Front Rack Lunges (#60/40) 3 Rope Climbs Endurance: In teams of 2: Accumulate 400 Wallballs (#10/6) Every time you break - Run 800m Competitors: A.
Strength: 6 Sets for load: 1 Press 2 Push-Press 3 Push-Jerks *rest 2min between sets Metcon: 4 Rounds for max reps: 1min work at each station: -Wallballs (#10/6) -Toes-to-bar -Double Unders -Kettlebell Swings (#32/24) -Rest Skills: 1. Double Unders 2. Pistol Squat
Strength: In pairs: 800m Sandbag bear hug carry *only one partner holds the sandbag, switch as you like *use plates if the 30kg sandbag is too heavy for you Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Hang Squat Cleans (#22.5/15, x2) 1-2-3-4-5-6-7-8-9-10 Strict Ring Dips
Skill: Handstand Pushups Metcon: AMRAP in 12min: 1-3-5-7-9... etc HSPU 3 Power Cleans (#85/52.5) *keep adding 2 hspu each round. p.c stays at 3 reps Endurance: In teams of 2: 12 Rounds for time: One Runs 800m One Rest
Strength: Paused Back Squats 3-3-3-3-3 2sec pause at the bottom of each rep Metcon: 4 Rounds for time: 12 Hang Power Snatches (#43/30) 12 SDHP (#43/30) Run 400m Skills: 1. Double Unders 2. Pistol Squats
Strength: Bent-Over Rows 3-3-3-3-3-3 Metcon: 3 Rounds for time: 15 Overhead Squats (#50/35) 30 Abmat Situps 45 Hand Release Push-ups Endurance: For time: 100 Double Unders 90 KB Swings (#16/12) 80 Air-Squats 70 Situps 60 Burpees 50 Wallballs (#10/6) 40 Pushups 30 Cal Row 20 Lunges 10
Strength: E3MOM for 18min (6 sets): 1 Clean (any style) 2 Push Jerks 1 Split Jerk *increase load between sets Metcon: AMRAP in 17min of: 30 Double Unders 15 Shoulder to overhead (#50/35) Run 200m 15 Bar facing burpees
Skill: Kipping Pullups Metcon: "Fran" For time: 21-15-9 Thrusters (#43/30) Pullups Endurance: In teams of 3: Row For Distance in 48 min. Run 10KM One Rowing. One Running. One Resting. Competitors: A. EMOM for 10min alternate: Even: Max Strict Ring Muscle-ups Odd: 3 Heavy DB OHS (each
Strength: Hang Squat Snatch 15min to find a heavy 1-rep for today. Metcon For time: 30 HSPU 10 Box Jump Overs 30 Power Cleans (#50/35) 10 Box Jump Overs 30 Cal Row 10 Box Jump Overs 30 C2B Pullups 10 Box Jump Overs 30 Burpees 10 Box Jump Overs
Skill KB Clean and Jerk Metcon: 5 Rounds for time: 8 KB C&J (right arm, #24/16) 20 Air-Squats 8 KB C&J (left arm, #24/16) 20 Air-Squats
Skill: Handstand practice for 12min (hold/walk/balance) Metcon: For time: 18-15-12-9-6-3 DeadLifts (#100/70) Toes-to-bar Endurance: 30 Min Amrap: Run 400m 30 Air Squats 20 Hollow Body Rocks 10 Box Jumps
Strength: Back Squat 5-5-5 Front Squat 3-3-3 Metcon: AMRAP in 20min of the ladder: 2-4-6-8... DB Snatch (#22.5/15) Pushups Box Jumps Skills: Clean and Jerk