Strength: 5 Sets: 5 Floor Press 5 Bent Over Rows Rest 2min between sets Adjust weights as needed and build for a heavy load Metcon: 3 Rounds for time: 200m Farmer Carry (#24/16) 12 Power Cleans (#50/35) 21 Wallballs (#10/6) (15min time-cap) Endurance: In teams of 2:
Strength: Every 90sec for 12min (8rounds): Clean 3-3-2-2-2-1-1-1 reps Start from 60% and build up Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: DB Burpees (#25/15, x2) Chest-to-bar Pullups (20min time-cap) Skills: Handstands
Strength: Thruster 3-3-3-3-3 Metcon: AMRAP in 15min of: 7 Push-Press (#60/40) 10 V-ups 12 Box Jumps Endurance: In teams of 4 : 35 Min Amrap : One person at each station rotate when station ahead clears. Row 500 m 20 Burpee Box Jump Run 400 m 100 Double Unders . Score : total
Skill: KB Clean and Jerk Metcon: 4 Rounds for time: 15 Toes-to-bar 30 Double Unders 12 KB Clean and Jerks (#24/16) (15min time-cap) Skills: Ring Muscle-up
Strength: Press 5-5-5 Metcon: AMRAP in 18min of: Run 200m 15 Medicine ball cleans (#10/6) 15 Russian KB Swings (#32/24)
Strength: Back Squat 5-5-5 Metcon: In Pairs, i-go-you-go for 20min: 3 Deadlifts (#110/75) 5 HSPU 7 Box Jump Overs
Strength: Power Clean + Push Press (1+2) 15min - build to a heavy weight Metcon: 4 Rounds for max reps: 1min Burpees 1min Power Cleans (#60/40) 1min Ring Dips
Skill: Kipping Pullups Metcon: "Cindy" AMRAP in 20min: 5 Pullups 10 Pushups 15 Air-Squats Endurance: 5 Rounds for time: Run 400m 20 Thrusters (#20/15) 25 Burpees Rest 1:00 after each round.
Strength: Overhead Squat 10-10-10 Metcon: For time, as fast as possible: Run 400m 30 S2OH (#40/30) 30 Box Jumps 30 SDHP (#40/30) 30 Wallballs (#10/6) (12min time-cap) Skills: Ring Muscle-Up
Strengh: Push-Press 8-8-8 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of Pistols HSPU Box Jumps Skills: Pistol Squat
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 14min: 4 Thrusters (#60/40) 15 Push ups 1 rope climb
Strength: Power Snatch - 15min to find today׳s max Metcon: 3 Rounds for reps: 3min work, 1min rest: 6 Power Snatches (#50/35) 9 Toes-to-bar Endurance: 4 Rounds: 25 Burpees 50 Air Squats 400m Run Cash out : Row 3km /12 Km on the Assault bike