Strength: Build a heavy set of the following complex: Power Clean + Front Squat + Split Jerk (1+1+1) 15min time-cap. Metcon: For time: 50m DB Overhead walking lunges (#20/15) 50 Hand Release Push-ups 25 Box Jump-overs 50 Hand Release Push-ups 50m DB Overhead walking lunges
Skill: Single/Double/Tripple Unders Strength: BTN Strict Press (snatch grip) 5-5-5 Metcon: For total reps: AMRAP in 8min: 15 Wallballs (#10/6) 30 Double Unders Straight into: AMRAP in 8min: 15 Toes-to-bar 30 Double Unders Endurance: 7 Rounds for time: 10 Deadlift (#60/40) 10 Bar Facing Burpees 10
Skill/Strength: Snatch Balance 3-3-3-2-2-1-1 Metcon: For time, 21-15-9: DeadLifts Hang Power Cleans Push Jerks Rx: #43/30
Strength: Back Squat 2-2-2-2-2-2 Metcon: AMRAP in 20min: 3 Ring Muscle-ups 5 HSPU 12 Box Jumps Endurance: 4 Rounds for time: Run 800m 4min max burpees Competitors: A. Back Squat 3-3-3-3-3 Pause 3sec at the bottom of each rep B. EMOM for 10min: Even: max Burpee high knees Odd: max
Skill: Handstands practice Metcon: 5 Rounds for time: Run 200m 12 Push Press (#60/40) 1min Plank
Strength: Weighted Chinup 12min to find RM1 Metcon: 3 Rounds for time: 30 Kettlebell Swings (#32/20) 30 Pushups
Skill: Rope climb Practice technique and accumulate 7 rope climbs for quality Metcon: For Time: 50 Plate G2OH (#20/15) 50 Burpees on plate 50 Overhead walking lunges *EMOM 10 Plate situps Endurance: 40 min time cap: Run 1200 Then 12 Rounds: 4 HSPU 8 Pullups 12 Air Squats
Strength: DeadLift 5-5-5 Metcon: 10 Rounds for time: 8 Toes-to-bar 8 Dumbbell Thrusters (#22.5/15)
Skill: Kipping Pullups Metcon: AMRAP in 12min of: 5 unbroken hang power cleans (#70/45) 20 Double Unders Cash-out: 3 Rounds: 24 Weighted Ab-mat Situps (#15/10) 12 GHD Hip extension (spine stays neutral the whole time) Endurance: 30 min amrap: 400m run 15 Thrusters (#20/15) 30 sit-ups 15
Strength: Split Jerk - 15min to find RM1 (from the rack) Metcon: In teams of 2 for time: 40 Bar Muscle-ups Run 400m 40 Front Squats (#80/50) Run 400m 40 Synchronized Burpees Run 400m 80 Cal Row Run 400m
Strength: Overhead Squat 2-2-2-2-2-2 Metcon: 4 Rounds for time: 50 Double unders 10 Power snatch (#35/25) 10 Box jump overs Endurance: 4 Rounds: Run 400 3 min DB power snatch (#15/10) 3 min burpee box step ups Competitors: A. 15min to build a heavy bear complex B. For
Skill: Handstand Pushups Metcon: AMRAP in 20min: 7 HSPU 10m Double KB/DB Front rack lunges (#24/16 or #25/15) 15 V-Ups