Tuesday - 010518

Power: Seated Box Jump - 15min work for max height Metcon: AMRAP in 20min: 10 Power Cleans (#85/55) 20 Burpees 30 Pull Ups 40 Lunges 50 Double Unders

Monday - 300418

Strength: Paused Push-Press 2-2-2-2-2-2 Pause for 3sec at the bottom of the 'dip' then explode up and finish the movement Metcon: For time: 5 Ring Muscle-ups 30 DB Snatches (#22.5/15) 55 DB Step-ups (#22.5/15, x1) 30 DB Snatches 5 Ring Muscle-ups

Sunday - 290418

Skill: Power Snatch Metcon: With a running clock, for max reps: 00:00 - 08:00 Run 800m Max Power Snatches (#50/35) in remaining time 08:00 - 12:00 Run 400m Max Power Snatches (#60/40) in remaining time 12:00 - 15:00 Run 200m Max Power

Saturday - 280418

Strength: Tempo Front Squats 3-3-3-3-3 @ 33X2 Metcon: 5 Rounds for time: 10-8-6-4-2 Double KB Clean and Jerks (#24/16, x2) 10 Box Jumps 10 Toes-to-bar Endurance: In teams of 2: Row 2000m Run 1600m Then accumulate: 150 Burpee Box Jumps Then: Row 1000m Run 800m Competitors: A. 15min to build

Friday - 270418

Core Strength: accumulate 3-5min plank every time you drop perform 15 V-ups Metcon: 3 Rounds for time: 3 Rope Climbs 35 Wallballs Run 400m Skills: Bar Muscle-up

Thursday - 260418

Speed: 5 attempts, each for time: 4 x 8.5m Shuttel Sprints (grey floor) *must touch the floor every time before you turn *go all out at each attempt and rest as needed between Metcon: AMRAP in 16min: 30 Double Unders 20 Abmat Situps 10 S2OH (#60/40)

Wednesday - 250418

Skill: Handstand Pushups Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Power Cleans (#22.5/15, x2) HSPU Endurance: For time: Run 1000m 100 Lunges Run 800m 90 Situps Run 600m 80 KB Swings Run 400m 70 Pushups Run 200m 60 Pullups

Tuesday - 240418

Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m Rx': wear a 9/6kg vest *split reps of pullups/pushups/squats as you like *Beginners does "smurph"

Monday - 230418

Strength: Weighted Dips 5-5-5-5-5 Metcon: 5 Rounds for time: 7 Squat Cleans (#70/45) 14 Kettlebell Swings (#24/16)

Sunday - 220418

Strength: Turkish Get-up 3-3-3-3-3 (each arm) Metcon: AMRAP in 10min of: 4 Deadlifts (#120/80) 6 Burpees 8 KB Front Rack Lunges (#24/16, x2) Skills: Bar Muscle-up

Saturday - 210418

Strength: E2MOM for 14min: Power Sntach + Overhead Squat (1+2) increase load between sets Metcon: For time: 12-9-6: Power Snatches (#50/35) Bar Muscle-ups Then: Run 1600m Endurance: In teams of 3: Row 10,000m Switch after 5 Rounds of 'cindy' Competitors: A. Overhead walking Lunge build a

Friday - 200418

Strength: Split Jerk 2-2-2-1-1 Build to a heavy set or work on technique Metcon: AMRAP in 12min: 5 Hang to overhead (#60/40) 10 Toes-to-bar 15 Jump Squats Skills: Muscle-up