Strength: Romanian Deadlift 5-5-5 Metcon: AMRAP in 20min: 15 Toes-to-bar 10 KB Snatch (#24/16) 5 Burpees over the KB Endurance: 3 Rounds: 800m Run 50 Air Squat 30 KB Swing 16 50 Situps 800m Run Competitors: A. 10min build to a heavy 1-rep Push Jerk and then do EMOM
Strength: Push-Press 3-3-3-2-1 Metcon: 5 Rounds for time: 20 Wallballs (#10/6) 10 Overhead Lunges (#40/30) 5 Ring Muscle-ups (20min timecap)
Strength: Tempo Pullups (strict) 2-2-2-2-2 @3330 add weight if possible Metcon: AMRAP in 15min: 4 Deadlifts (#60/40) 3 Power Cleans (#60/40) 2 Thrusters (#60/40) RX: Every round has to be unbroken touch and go reps to count as rx Endurance: AMRAP in 40min: Run 400m 20 Target
Skill: Pistol Squat Metcon: 10 Rounds for time: 10 Knees-to-elbows 6 Pistols 2 Clean and Jerks (#80/50) (20min time-cap)
Skill: Hang Squat Snatch Metcon: For time: 45 Wallballs 35 Pullups 25 Burpee box jump overs 15 Hang Squat Snatches (#50/35) Endurance: 7 Rounds for time: 30 KB Swings (#16/12) 30 Pushups Run 400m
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 12min: 7 Hang Squat Cleans (#43/30) 7 Shoulder to overhead (#43/30) 30 Double Unders Skills: Rings assistance drills for the muscle-up
Strength: Back Squat 3-3-3-2-2 Metcon: 3 Rounds for time: Run 400m 21 Toes-to-bar 12 Overhead Squats (#60/40) Endurance: 5x400m Row (Rest 1min between) 5x400m Run (Rest 1:1) Competitors: A. Paused Snatch 8x1 Pause for 3sec at knee height B. Open workout 15.5: 27-21-15-9 reps for time: Row
Strength: 5 sets for quality: 5 Strict Toes-to-bar 5 Strict C2B (pull as low as possible) 30sec Handstand hold *scale numbers as needed Metcon: AMRAP in 10min of: 3 Squat Cleans (#80/50) 5 Ring Dips 7 Burpees over the bar Skills: Kettlebell Snatch Kettlebell Clean and Jerk
Strength: Bulgarian Split Squat 10-10-10 (5 each leg) Metcon: For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 KB Clean and Jerks (#24/16, x2) (20min time-cap)
Strength: Push-Press - 12min to build to a heavy 3-rep set Metcon: 3 Rounds for max reps: 1min Wallballs (#10/6) 1min Cal Row 1min Rope Climbs 1min Kettlebell Swings (#24/16) 1min Lunges w/KB (#24/16, x1) 1min REST Endurance: In teams of 2: Collect 40 rounds of
Strength: Weighted Dips 5-5-5-5-5 Metcon: 3 Rounds for time: 30 Push Press (#45/30) 30 Medball Situps (#10/6) 30 Box Jumps
Skill: Kipping Pullups Metcon: AMRAP in 15min: 5 Squat Cleans (#70/45) 10 Burpees over the bar 15 Deadlifts (#70/45) Endurance: AMRAP in 35min: 30 KB Swing (#16/12) Run to the Stairs 30 Goblet Squat (#16/12) Run 400m