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Fitness

Metcon
A. For time:

30 SB Clean&(Push) Press

Time Cap: 10:00min

Metcon
B. AMRAP 10:

10 DB Thrusters
10 Burpees

Metcon
C. EMOM 10(5 Sets):

Even: 200/150m Row
Odd: :30s Plank Hold

Performance

Metcon
A. 10:00-15:00min to find your technical max of the following complex:

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

*No steps allowed during any of the lifts.

Metcon
B. Take 75% of A, death by:

1 Hang Power Clean + 1 Front Squats + 1 Push Jerks
2+1+1
2+2+1
2+2+2
...
5+5+5(end of WOD after 13:00min)

Fitness

Metcon
A. 2 Sets of:

15/15m The Crab, Rest 1min
15/15m The Rabbit, Rest 1min
15/15m The Panther, Rest 1min

Metcon
B.2 Sets of:

SB Squats AHAP(aim for 10+ reps)

Metcon
C. AMRAP 5:

5 SB Squats + 15m SB Carry

Performance

Metcon
A. 2 Sets of:

15/15m The Crab, Rest 1min
15/15m The Crab with Push-Ups, Rest 1min
15/15m The Rabbit, Rest 1min
15/15m The Panther, Rest 1min
15/15m The Cricket, Rest 1min

Metcon
B. Find your 1RM Weighted Supinated Wide Grip Pull-Up


Metcon
C. AMRAP 5:

5 SB Squats + 15m SB Carry

-then, no rest-

Metcon
D. AMRAP 5:

15m SB Carry

Fitness

Metcon
„Filthy Fifty", for time:

50 Box Jumps
50 Jumping Pull-Ups
50 KBS 16/12kg
50 Walking Lunges(total)
50 K2E
50 DB Push Press 2x10/5kg
50 Back Extensions
50 WBS 9/6kg
50 Burpees
50 DUs

Time Cap: 20:00min

Performance

Metcon
„Triple 3", for time:

3000m Row
300 DUs
3 Mile Run

No Time Cap!

Fitness

Metcon
A. 4 Sets of:

A1. 7 BB Front Squats w 3sec. pause
A2. 8-12 Inverted Rows

Metcon
B. For time:

50 DUs
25 TTB
40 DUs
20 TTB
30 DUs
15 TTB
20 DUs
10 TTB
10 DUs
5 TTB

Time Cap: 12:00min

Performance

Metcon
A. 3 Sets of:

A1. 10 SB Squats
A2. 6-8 Log Rows

Metcon
B. For time:

30-20-10

Box Jumps
TTB
Burpees

Time Cap: 15:00min

Fitness

Metcon
A. Teams of 3-5, for time as relay:

3 Sets(each) of HOH Sled Pull

Metcon
B. Teams of 3-5, for time as relay:

4 Sets(each, 2xL/2xR) OA Reverse Sled Drag

Metcon
C. Teams of 3-5, for time as relay:

4 Sets(each) of harnessed Sled Pull

Metcon
D. Teams of 3-5, for time as relay:

3 Sets(each) of Prowler Sprint

Performance

Metcon
A. Teams of 3-5, for time as relay:

3 Sets(each) of HOH Sled Pull

Metcon
B. Teams of 3-5, for time as relay:

4 Sets(each, 2xL/2xR) OA Reverse Sled Drag

Metcon
C. Teams of 3-5, for time as relay:

4 Sets(each) of harnessed Sled Pull

Metcon
D. Teams of 3-5, for time as relay:

3 Sets(each) of Prowler Sprint

Fitness

Metcon
AMRAP 30:

20m Bear Crawl
20m Floating KBS 24/16kg
20m Broad Jumps
20m Walking Lunges
20m SB Carry

Fitness

Metcon
Complete:

3 HOH Sled Pull
4 Reverse Sled Drag
4 Harnessed Sled Pull
4 Prowler Sprint

Performance

Metcon
A. 3 Sets of:

A1. 10-15 BB Roll-Outs
A2. 10 BB Rows

Metcon
B. 2 Sets of:

Yoke Carry

Metcon
C. 2 Sets of:

Farmers Carry

Metcon
D. AMRAP 10:

5 SB Squats + 20m SB Carry

Fitness

Metcon
A. 10:00-15:00min Skill Work: Handstand


Metcon
B. 10:00-15:00min Skill Work: Ring Work


Metcon
C. „Karen", for time:

150 WBS 9/6kg

Time Cap: 12:00min

Performance

Metcon
„Kalsu"

EMOM:

5 Burpees
ME Thrusters 60/40kg

Complete 100 Thrusters for time. Time Cap: 30:00min

Fitness

Metcon
A. 3 Sets of:

A1. SB Squats(find your 20RM within 3 Sets)
A2. 40m Farmers Carry(turn at 20m)

Metcon
B. „Helen", 3 rounds for time of:

400m Run
21 KBS 24/16kg
12 Pull-Ups
Time Cap: 15:00min

Performance

Metcon
A. 4 Sets of:

A1. 6 Front Squats
A2. ME supinated Wide Grip Pull-Ups

Metcon
B. 5 Sets of:

100m Sprint

Rest as needed

Metcon
C. Finisher:

400m SB Carry

Fitness

Metcon
A. 3 Sets of:

A1. 10 (Deficit) Stiff Leg DL
A2. 10/10 DB Tripod Rows

Metcon
B. 2 Rounds for time of:

20 MB Reverse Stationary OH Lunges(total)
20 DB Cleans 2x20/10kg
20 DUs
20 DB Push Presses 2x20/10kg
2 Wall Walks

Time Cap: 12:00min

Performance

Metcon
A. Find your technical max of the following complex:

3 Power Snatches with 3sec pause at the knees + 3 OHS

No step for- or backward during any of the lifts.

Metcon
B. For time:

9 - 6 - 3

Power Snatches 60/40kg
Bar Muscle-Ups