Thursday - 050117

Skill: Pistol Squat Metcon: For time: 40 Pistols 20 Thrusters (#20/15) 40 Pullups 20 Thrusters (#20/15) 40 Box Jumps 20 Thrusters (#20/15) 40 Ring Dips 20 Thrusters (#20/15) -25min timecap

Wednesday - 040117

Strength: Tempo Back Squats 3-3-3-3-3 5sec down, 5sec up Metcon: AMRAP in 10min of the ladder: 3-6-9-12-15... etc Power Cleans (#60/40) HSPU Endurance: Strength: Nordic hamstring curls 4x8 Metcon: Complete is many rounds as possible in 30 min: Run 400m 30 Burpees 25 Cal Row

Tuesday - 030117

Strength: 15min to build a heavy load for the complex: Clean Pull + Clean + Front Squat (2+1+2) Metcon: AMRAP in 15min: 15 Kettlebell Swings (#24/16) 10 Goblet Squats 15 SDHP (#40/30)

Monday - 020117

Strength: EMOM for 14min: Even: 5 Strict Pullups Odd: 20 Shoulder taps Metcon: For time: Run 400m 50 Clapping Pushups 40 Hang Power Cleans (#50/35) 30 Overhead Lunges (#50/35) Run 400m

Sunday - 010117

Strength: Push Jerk without moving the feet: 2-2-2-2-2 Metcon: AMRAP in 20min: 10 Box Jumps 1 Man maker (#20/10) 10 Situps *add 1 rep to the man maker every round

Saturday - 311216

Skill: Tabata handstand hold Metcon: "Barraza" Complete as many rounds as possible in 18 minutes of: Run 200m 9 Deadlifts (#125/80) 6 Burpee bar muscle-ups Endurance: Metcon: 30 min 30-25-20-15-10-5 Cal row Deadlift (#60/40) Box Jumps With the remaining time Max Bar Facing Burpees Competitors: A.

Friday - 301216

Strength: 15min to build a heavy load for the complex: Power Clean + Hang Power Clean + Front Squat (1+1+1) Go as heavy as possible while maintaining good form. Metcon: "Karen" For time: 150 Wallball Shots (#10/6)

Thursday - 291216

Skill: Hang Power Snatch Metcon: Tabata (alternating): Sumo deadlift high pulls (#45/30) Pull-ups Rest 1 minute Tabata (alternating): Hang power snatch (#45/30) Ab-mat sit-ups Rest 1 minute Tabata (alternating): Push press (#45/30) Ring dips

Wednesday - 281216

Skill: Ring Muscle-up Metcon: In Pairs, I-go-you-go AMRAP in 20min of: 2 Ring Muscle-ups 3 Squat Cleans (#75/45) 40m Farmers Carry (#32/24) Endurance: Power: 15 min to find max height Box jump Metcon : 50 Box Jumps 40 Push-ups 30 Air Squat 20 Pullups 10 Burpees 40 Box Jumps

Tuesday - 271216

Strength: Front Squat 2-2-2-2-2-2 Metcon: For time: 150 Double unders 21 Handstand push-ups 21 Burpees 100 Double unders 15 Handstand push-ups 15 Burpees 50 Double unders 9 Handstand push-ups 9 Burpees

Monday - 261216

Strength: EMOM for 12min: Even: 5 Bent-over Rows Odd: 5 Strict Deficit HSPU * Increase weight for the rows and height for the deficit hspu between sets. Metcon: As many reps as possible in 10min of the ladder: 3-6-9-12... Toes-to-bar Thrusters (#50/35)

Sunday - 251216

Strength: Weighted Pullups 3-3-3-3-3 Metcon: For time, 27-21-15-9-3 reps of: Deadlifts (#80/50) V-Ups Jumping Lunges Handstand hold (seconds)