Strength: Tempo Front Squats @ 3130 3-3-2-2-2 Metcon: 4 Rounds for time of: 15 Toes to bar 15 Ring dips 15 Push-ups 15m Handstand walk Endurance: 7 Rounds: 20 KB Swing (20/12) 10 Ring Dips 20 Situps 2 Rope Climb Run 200m 20 Goblet Squat 10 Pullup 20 Situps 2
Skill: Power Clean Metcon: In teams of 3 for time: Run 400m 300 Air-Squats 200 Hand Release Pushups 100 Power Cleans (#60/40) 10 Rope Climbs Skills: -Double Unders -Rings work
Core Strength: AMRAP in 5min: Weighted Plank (#20/10) Metcon: For time: 120 Double Unders 60 C2B Pullups 60 DB Thrusters (#25/15, x2) 120 Double Unders *Split the c2b and the thrusters as you wish
Strength: High Hang Squat Snatch 2-2-2-2-2 Metcon: 5 Rounds for time: 30 Jumping Lunges 20 Medball Situps (#10/6) 10 Ring Dips *20min cap Endurance: In teams of 2: 2 Rounds: 80 Pullups 80 Squat 80 Ring Dips 80 Push Press 80 DU 80 Burpee 80 KB Swing (20/16)
Skill: Split Jerk Metcon: AMRAP in 16min of: Run 400m 12 Clean and Jerks (#60/40) Cash-out: For quality: 30 Slow and controlled V-ups. Try to go 3sec up, 3sec down
Power: Broad Jump - 3 attempts to set a best distance jump Metcon: For time: 50-40-30-20-10 Russian kettlebell swings (#24/16) Ab-mat Situps Double Unders Endurance: Buy In: 4x400 Sprint Then: 3 Rounds: 30 Situps 30 Reverse Lunges with Wallball (#10/6) 30 Wallball Run 800 Cash out : Row 2km
Strength: Overhead Squats 3-3-3-3-3 Metcon: AMRAP in 20min: 20 Wallballs (#10/6) 20 Toes-to-bar 20 Db Snatch (#22.5/15) Skills: -Double Unders -Rings work
Strength: Weighted Chinups 5-4-3-2-1 Metcon: For time: 50 Deadlifts (#50/35) 40 Front Squats 30 S2OH 20 Hang Power Cleans 10 Thrusters (15min timecap) Endurance: AMRAP in 35min: 7 Pullups 14 Pushups 21 Double Unders Run 400m Competitors: A. Every 2min for 14min (7sets): 3-pos Snatch Start with 65% of
Strength: Floor Press 5-5-5-5-5 Metcon: "Helen": 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups Skills: -Double Unders -Handstands
Skill: Power Clean Metcon: For time: 30 Burpees Then: 10-8-6-4-2 reps of: Strict HSPU Power Cleans (#70/45) Then: 30 Burpees
Strength: Box Squat 3-3-3-3-3 1sec pause while seated Metcon: 5 Rounds for max reps: 3min work, 1min rest: 6x10m Farmer carry (#20/10 x2) Max Burpee-Pullups in the remaining of the 3min Score is the number of burpee pullups accumulated. Endurance: In Teams of 2: 50 Power Cleans (#35/25)
Skill: L-Sit hold 6 sets for max effort hold in each. Rest 1min between sets Metcon: 7 Rounds for time: 6 Deadlifts (#100/70) 12 Clapping Pushups Run 200m