Strength: Push-Press 8-8-8-8 Metcon: AMRAP in 12min of: 7 Hang Squat Cleans (#50/35) 12 Toes-to-bar 6x6 Shuttle Sprint Endurance: In teams of 2 : 35 min to Complete : 50 Push Ups 100 Burpee 200 Double Unders 300 AirSquat Partner can work when the other is running 200 m , need to
Strength: Power Clean 3-3-3-2-2 Metcon: In Pairs, AMRAP in 20min: 20 DB Deadlifts (#25/15, x2) 10 Synchronized Burpees 20 HSPU
Skill: Power Snatch Metcon: AMRAP in 18min of: Run 200m 10 Power Snatches (#35/25) Rx: Wearing a 10/6kg vest
Skill: Handstands practice for 12min Metcon: For time: 15-12-9 Strict Pullups 20m-20m-20m DB Front rack lunges (#22.5/15, x2) 30-24-18 Box Jumps (20min timecap) Endurance: In teams of 4: 40 Min Amrap of: Rowing Running Burpee Situps Switch as you like. Only one person at a station
Strength: Weighted Pullups 5-5-5-5-5 Metcon: 5 Rounds for time: 50 Double Unders 30 Pushups 10 Kettlebell Swings (#32/20)
Skill: Power Clean Metcon: 10 Rounds for time: 3 Power Cleans (#80/50) 2 Front Squats 1 Thruster (14min time-cap) Endurance: In teams of 2: Run 800m 80 Wallballs (#10/6) Run to the Stairs 200 Double Unders Run 600m 80 Jumping Lunges Run to the Stairs Run 400m 80
Strength: Front Rack Lunges 5-5-5 (each leg) Metcon: 3 Rounds for time: Run 400m 20 DB Snatch (#22.5/15) 5 Rope Climbs (20min time-cap) Skills: -Double Unders -Kipping Toes to bar
Strength: Hang Power Clean + Push Press 2-2-2-2 Metcon: In pairs for time: 21-18-15-12-9-12-15-18-21 Box Jump overs Toes-to-bar *Partner must hold plate overhead (#20/15) Endurance: Emom for 35 min: 15/12 Cal Row 70 Double Under 10 Burpee Box Jump 15/12 Assault bike 25 KB Swing (#16/12) 30
Skill: L-Sit hold: 5 sets for max hold time Rest 1min between *use rings/bars/boxes Metcon: For time: 75 Wallballs (#10/6) 10 Clean and Jerks (#60/40) 50 Wallballs 10 Clean and Jerks 25 Wallballs 10 Clean and Jerks (20min time-cap) Skills: Handstands
Strength: Front Squat 5-3-3-3-1 Metcon: 5 Rounds for time: 6 HSPU 15 Plate G2OH (#20/15) 40 Double Unders (18min time-cap)
Metcon: In Pairs for time: -Run 800m -Then i-go-you-go for 10 rounds (5each): 12 Kettlebell Swings (#24/16) 9 Hang Squat Cleans (#40/30) 6 Ring Dips -Then Run 800m
Skill: Snatch Balance 3-3-3-3-3 Metcon: Open Workout 11.4: 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats (#55/40) 10 Ring Muscle-Ups