Strength: Back Squat 15min build up to an RM3 *Pause for 3sec at the bottom of the first rep of each set Metcon: For time: 20 DB Power Cleans (#22.5/15,x2) 30 Box Jumps 40 Wallballs (#10/6) 100 Double Unders 40 Toes-to-bar 30 Cal Bike (or 40
Strength: Romanian Deadlifts 7-7-7-7-7 Metcon: 5 Rounds for time: 7 Thrusters (#43/30) 7 C2B Pullups 7 Burpee Box Jump Overs
Strength: Push-Press 5-4-3-2-1 Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Weightlifting: Front Squat + Pause Push Press (3+3) @ 50% x 4 Front Squat + Pause Push Jerk (3+2) @ 70% x 4 Pause Split Jerk 2 @ 80% x 4 Front Squat 5 @ 80% x
Strength: Front Rack Lunges 10-8-8-8-6 Metcon: 7 Rounds for time: 15 Wallballs (#10/6) 10 Pushups 5 Hang Clean and Jerks (#50/35) Endurance: AMRAP in 38min of: 10-20-30-40... Cal Row 15 Burpee Box Jump Overs 30 Situps
Strength: Overhead Squat - 15min build up to an RM1 Metcon: AMRAP in 15min of: 30 Double Unders 12 Toes-to-bar 6 Overhead Squats (#60/40) Endurance: 10 Rounds for time: 10 Wallballs (#10/6) 10 Cal Bike 10 Plate Overhead Lunges (#20/15) 10 Burpees
Strength: Barbell Bent-Over Rows 3-3-3-3-3 Metcon: In Pairs, AMRAP in 20:00 of: 50 Wallballs (#10/6) 40 Box Jump Overs 30 Front Squats (#60/40) 20 Bar Muscle ups 10 Wall Walks *Break up however you want with one person working and one person resting Endurance: For time: 50-40-30-20-10
Strength: E2MOM for 12min: Hang Power Snatch + Hang Squat Snatch (1+1) Metcon: 5 Rounds for time: 4 Devil-Press (#22.5/15,x1) 5 Overhead Squats (#70/45) 4 Devil-Press Run 200m Gymnastics: Skill: Free Handstand Strength- 20 Min Emom: Min 1- Max Ring/Bar Dips Min 2- 4/4
Strength: 15min build up load for the complex: Squat Clean + Front Squat + Jerk (1+2+1) Metcon: AMRAP in 17min of the ladder: 10 C2B Pullups 20 Dual DB/KB Lunges (farmer grip)(#22.5/15,x2) 10 HSPU 20 Situps
Strength: Back Squat 5-5-5-5-5 Metcon: For time: 50 KB Swings (#24/16) 50 Wallballs (#10/6) 200m Sandbag Carry (#75/45) 50 Box Jumps 50 Burpees 200m Sandbag Carry
Strength: E2MOM for 12min: Thrusters 3-3-2-2-2-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (#40/30) 10 Pushups 10 Cal Bike *OHS goes down by 1rep every round, pushups and bike stays at 10 Weightlifting: Box Power Snatch + OHS (3+3) @ 65% x 5 Box Squat Snatch + OHS (2+2) @ 80% x
Strength: Weighted Dips 15min build up load for an RM3 *use bars/rings/boxes Metcon: For time: Run 1000m 50 KB Swings (#24/16) 50 KB Overhead Lunges (#24/16,x1) Endurance: For time: 300/240 Cal Bike *EMOM: Even: 5 Burpee Box Jumps Odd: 10 Wallballs (#10/6)
Strength: Overhead Squat 12min build up to an RM3 Metcon: AMRAP in 15min of: 10 Burpees 20 Hang Power Cleans (#50/35) 10 Burpees 20 Ring Dips 10 Burpees 20 Cal Row Gymnastics: Skill- Kipping Pull Up & High Box Jump. Strength- 20 Min Emom: Min 1- 4/4 Negative