Friday - 280717

Strength: Back Squat 3-3-3-2-2-2 Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups

Thursday - 270717

Strength: Deadlift 3-3-3 Lift the bar to knee level, pause for 3sec and then finish the lift. Focus on maintaining good form and keeping the shoulders over and not behind the bar. Metcon: Max rounds in 3min: 6 DB Power Cleans (#25/15) 9 Pushups 12 Situps Rest 1min Repeat

Wednesday - 260717

Skill Handstand practice - 10min Metcon: For time, 10-9-8-7-6-5-4-3-2-1 reps of: Toes-to-bar Overhead Squat (#43/30) Endurance: In teams of 2: Row 1600 m 60 Power Clean (#30/20) 60 Trusters (#30/20) Run 1600 m 60 Deaflift (#40/30) 60 Back Squat (#40/30) Row 1600 m

Tuesday - 250717

Strength: 3 Sets: Max Unbroken Strict Chinups (no weight added) Rest 2min Metcon: 3 Rounds for time: 35 Wallballs (#10/6) 8 Clean and Jerks (#60/40) 15 Burpees over the bar

Monday - 240717

Skill: Rope Climb Metcon: 6 Rounds for time: 5 Thrusters (#60/40) 2 Rounds of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air squats) 1 Rope climb Endurance: For time : Run 1000m 100 PushUps Run 1000 lm 100 Situps Run 1000 m 50 Burpees Run 400

Sunday - 230717

Strength: Press 15min to build to a heavy 3-rep set Metcon: For time: 100 Kettlebell Swings (#24/16) Run 400m 100 Lunges w/KB (#24/16) Run 400m

Saturday - 220717

Skill: Snatch Balance 7x1 Metcon: AMRAP in 15min: 30 Air-Squats 20 HSPU 10 Deadlifts (#100/70) Endurance: 2 Rounds for time: 60 Burpees 50 Situps 40 KB Swing (#16/12) 30 Pushups 20 Pullups Run 800 Competitors: A. Split Jerk: 2-2-1-1-1-1 Start with 75-80% of Rm1 and add 5% every

Friday - 210717

Strength: Deficit Deadlift (standing on 20kg plate) 1sec up, 3sec down tempo NO touch and go! 5-5-5 Metcon: In Pairs for time: 100 Dumbbell Snatches (#25/15) 85 Knees-to-elbows 70 DB Overhead lunges 55 Box Jumps 40 Cal Row 25 Synchronized Burpees 10 Rope Climbs *Only 1 works at a

Thursday - 200717

Skill: Bar Muscle-up Metcon: 5 Rounds for time: 7 Power Cleans (#60/40) 30 Double Unders 5 Bar Muscle-ups 20min time-cap

Wednesday - 190717

Skill: Power Snatch Metcon: For time: 7 Power Snatches (#50/35) 10 Burpees over the bar 10 Toes-to-bar 5 Power Snatches (#60/40) 10 Burpees over the bar 10 Toes-to-bar 3 Power Snatches (#70/45) 10 Burpees over the bar 10 Toes-to-bar 1 Power Snatch (#80/50) 10 Burpees over

Tuesday - 180717

Strength: Weighted Pullups 5-5-5 Metcon: 3 Rounds for time: Run 400m 30 DB Goblet Squats (#25/15) 15 HSPU

Monday - 170717

Skill Pistol Squat Metcon: AMRAP in 17min: 10 Push-Press (#40/30) 10 Box Jumps 10 V-Ups 10 Burpees 10 Back extensions Endurance: 3 Rounds for time: Run 1000m Farmer Carry 400m with 24/16 kg