Metcon: "JONESWORTHY" For Time 80 Air Squats 40 Kettlebell Swings (#24/16) 20 Pull-Ups 64 Air Squats 32 Kettlebell Swings (#24/16) 16 Pull-Ups 50 Air Squats 25 Kettlebell Swings (#24/16) 12 Pull-Ups 32 Air Squats 16 Kettlebell Swings (#24/16) 8 Pull-Ups 16 Air Squats 8
Skill: EMOM 12min: Even: Double Unders practice Odd: Plank Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Hang Power Cleans (#60/40) Box Jumps
Speed: Snatch Balance 3-3-3-3-3 Metcon: AMRAP in 15min of: 5 Overhead Squats (#60/40) 5 Burpees over the bar
Strength: Back Squat 5-5-5-3-3 Metcon: AMRAP in 16min of: 40 Double Unders 20 Pushups 10 DeadLifts (#100/60)
Strength: Bent-Over Rows 5-5-5-5-5 Metcon: For time: Run 800m 60 Dumbbell Snatch (#15/10) 40 Front Rack DB Squat 20 Toes-to-bar
Skill: Power Clean Metcon: 3 Rounds For time: 50 Situps 20 Power Cleans (#60/40)
Skill: Double Unders Metcon: For time: 21-15-9 reps of: WallBalls (#10/6) Box Jumps Pullups
Skill: 12min Hand Stand variations practice Metcon: 5 Rounds for time: 3 Cleans (#80/60, Go heavy!) 6 HSPU 9 Burpees
Strength: Weighted Ring Dips - 12min to find RM2 Metcon: For time: 50 Double Unders then: 6 Rounds of: 12 Toes-to-bar 12 Plate G2OH Then 50 Double Unders
Skill: Pistols Metcon: "Mary" Complete as many rounds as possible in 20min of: 5 HSPU 10 Pistols 15 Pullups
Strength: Front Squat 3-3-3 Metcon: For time: 25 Power Cleans (#60/40) Run 200m 50 DeadLifts (#60/40) Run 200m 25 Push-Jerks (#60/40) Run 200m
Skill/Strength: Snatch 3-3-2-2-1-1 Metcon: AMRAP in 8min: 4 Power Snatches (#60/40) 6 Burpees 8 Jumping Lunges