Skill: 5 sets for quality: 10 Hollow body rocks 10 Superman rocks 3 Wall Climbs Metcon: “Death by Hang Clean and Jerk” (#60/40) Minute 1 – 1 Hang Clean and Jerk Minute 2 – 2 Hang Clean and Jerks Minute 3 – 3 Hang Clean and Jerks …… and so on until you
Skill/Strength: 8min build up to a heavy Hang Squat Snatch Metcon: In Pairs for time: 300 Wallball partner passes (3/2m distance) (#10/6) every time the ball hits the ground perform 5 pullups each
Skill: Kipping Pullups Metcon: AMRAP in 15min: 20 Air-Squats 12 Toes-to-bar 7 Box Jumps 3 Strict HSPU
Strength: E2MOM for 14min (7 sets) 2 Hang Squat Cleans add weight for every successful set Metcon: 4 Rounds for time: 20 Dumbbell Snatches (#25/10) 20 Burpees
Skill: 10min: Single/Double/Tripple Unders practice Metcon: 4 Rounds for reps: In 3min complete: 10 DeadLifts (#60/40) 8 Hang Power Cleans 6 S2OH With remaining time of each round: 1st round: amrap toes-to-bar 2nd round: amrap burpees over bar 3rd round: amrap hspu 4th round: amrap pullups
Skill: Bar Muscle-up Metcon: AMRAP in 13min: 3 Bar MU 12 Thrusters (#40/30) 25 Double Unders
Strength: Weighted Chinups 6-6-6-6 Metcon: 10 Rounds for time: 3 HSPU 6 Power Cleans (#50/35) 3 Front Squats (#50/35)
Skill: Double Unders - 15min practice Metcon: For time: 28 Overhead Squats (#40/30) 28 Burpees 28 Kettlebell Swings (#24/16) 28 Rollups 28 Sumo-Deadlift High Pull (#40/30) 28 Ring Dips 28 V-ups
Strength: Front Squat 5x2 Metcon: AMRAP in 20min of: 10 DB Snatch (#25/15) 20 Jumping Pullups 30 Double Unders
Skill: Hand Stand practice 15min, rest as needed Metcon: 21-15-9 DeadLifts (#100/60) Box Jumps
Strength/Skill: Hang Power Snatch 6x2 Metcon: AMRAP in 12min of: 25 Wallballs (#10/6) 50 Double Unders 5 Muscle Ups
Strength: Power Clean 3-3-2-2-1 Metcon: 6 Rounds for time: 7 Toes-to-bar 5 Hang Power-Clean and Jerk (#60/40) 7 Burpees Cash-out: 50 Hollow body rocks 50 Superman rocks