Skill: Handstand Pushups (strict/kip) Metcon: 5 Rounds for time: 40m Walking Lunges w/plate (bear hug only, increase weight between rounds) Run 400m Rx': Round 1: #20/10 Round 2: #25/15 Round 3: #30/20 Round 4: #35/25 Round 5: #40/30
Skill/Strength: Snatch 10x1 Metcon: AMRAP in 14min of: 5 Toes-to-bar 5 Kettlebell Swings (#32/20) 10 T2B 10 KB Swings 15 T2B 15 KB Swings...... *keep adding 5 reps every round until the time is up Endurance: In Teams of 2: 100-80-60-40-20 Deadlift (#40/30) Bar Facing Burpee T2B
Skill: Accumulate 3min in an L-Sit, 4min in a handstand and 5min in a plank Metcon: 8 Rounds for time: 2 Wall Climbs 4 Power Cleans (#70/45) 6 Pullups 8 Burpees over the bar
Strength: Shoulder press 1-1-1-1-1 Push press 1-1-1-1-1 Push jerk 1-1-1-1-1 Try to increase the load on each of the 15 reps. Metcon: AMRAP in 10min of: 4 Front Squats (#80/50, from the ground) 40 Double Unders Endurance: Every 5 min for 50min: 1. Double Unders 2. Assault Bike 3.
Strength: Deadlift 5-5-3-3-3 Metcon: 5 Rounds for time: 12 Single arm DB Thrusters (6 each arm) (#22.5/15) 20m Handstand walk 200m Weighted Run (#22.5/15)
Strength: 13min to build a heavy 3-rep touch and go Power Clean Metcon: For Time: 150 Double Unders 75 Abmat Situps 50 Shoulder to overhead (#50/35) 75 Abmat Situp 150 Double Unders Endurance: For time: 50 Kb Swing (#24/16) 50 Wallball (#10/6) 50 Pullups 50 Thrusters (#20/
Power: Broad Jump 4 attempts to set a long jump from the spot. Metcon: 3 Rounds for time: 15 Hang Squat Cleans (#60/40) 12 Strict HSPU 7 Ring Muscle-ups
Strength: Front Rack Lunges 6-6-6-6 (each leg) Metcon: For time: Run 800m 50 Dumbbell Snatches (#25/15) 32 Toes-to-bar Run 400m 25 Dumbbell Snatches 16 Toes-to-bar Run 200m 12 Dumbbell Snatches 8 Toes-to-bar
Skill: Power Snatch Metcon: For time, 21-15-9-3 reps of: Power Snatches (#50/35) Burpee Box Jump Overs Endurance: For time: Run 800 30 Burpee Pullups 100 DU 30 KB Swings (#24/16) 100 Box Jumps 30 Ring Dips 100 Push-ups Run 800
Strength: 7 Sets: 2 Push Press + 1 Push Jerk Metcon: For time: 30 Pullups 21 Overhead Squats (#60/40) 50 Pushups 15 Overhead Squats 70 Air-Squats 9 Overhead Squats
Strength: Bulgarian Split Squat 4x8 (each leg) Use kbs/dbs/barbell to add weight as needed Metcon: For time: 120 Double Unders 40 Hang Power Cleans (#50/35) 40 Bar facing burpees 40 Shoulder to overhead (#50/35) 120 Double Unders Endurance: In teams of 3/4 collect 500 cal
Skill: Kipping Pullups Metcon: For time: 200 Wallballs (#10/6) EMOM: 2 Power Cleans (#80/55)