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Fitness

Metcon
EMOM 25(5 Sets):

:30s Row for cal.
:30s Box Jumps
:30s Burpees
:30s Pull-Ups/Jumping Pull-Ups
:30s KB Thrusters 2x16/12kg

Score is total # of reps+calories.

Fitness

Metcon
7 Rounds for time of:

3 Legless Rope Climbs
6 Strict HSPU
9 Deadlifts @ BW

Time Cap: 20:00min

Fitness

Metcon
Teams of 3(A+B+C) against a 33:00min running clock:

A 1 Mile Run
B 1 Mile Row
C 200m Walking Lunges
A 200m Walking Lunges
B 1 Mile Run
C 1 Mile Row
A 1 Mile Row
B 200m Walking Lunges
C 1 Mile Run

-then-

A+B+C ME Burpees

Score is total # of Burpees.

Fitness

Metcon
A. AMRAP 15:

5 Strict Pull-Ups/Ring Rows
10 Lateral Burpee Box Step Overs
15 KB Goblet Squats 2x16/12kg


Metcon
B. EMOM 15(3 Sets):

1. 200/150m Row
2. :40s SB Hold(Bear Hug)
3. 15 KBS 32/24kg

Performance

Metcon
A. Find your max depth on:

OH Anderson Yoke Squat(take 90% of your 1RM OHS)

Metcon
B. 3 Sets of:

B1. ME Strict Pull-Ups + ME Kipping Pull-Ups
B2. ME Strict TTB + ME Kipping TTB

Metcon
C. 3 All Out Sets of:

15cal. Assault Bike

Rest as needed

Fitness

Metcon
A. 2 Sets of:

HOH Sled Pull

Metcon
B. 2 Sets of:

OH Yoke/SB Carry

Metcon
C. 2 Sets of:

Farmers Carry

Metcon
D. 2 Sets of:

Prowler Sprint

Metcon
E. Finisher:

200m SB Carry

Performance

Metcon
A. 2 Sets of:

HOH Sled Pull

Metcon
B. 2 Sets of:

OH Yoke/SB Carry

Metcon
C. 2 Sets of:

Farmers Carry


Metcon
D. 2 Sets of:

Prowler Sprint

Metcon
E. Finisher:

200m SB Carry

Fitness

Metcon
A. Find your max weight for:

5 SB Squats + 40m SB Carry

Metcon
B. For time:

400m Run
40 OA KB Snatches 24/16kg(total)
400m Row
40 OA KB Thrusters 24/16kg(total)

Time Cap: 12:00min

Performance

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

1 Squat Clean + 2 Hang Squat Clean + 3 Front Squats

Metcon
B. „12.4", AMRAP 12:

150 WBS 9/6kg
90 DUs
30 Ring Muscle-Ups

Fitness

Metcon
A. 3 Sets of:

A1. 8-10 (Deficit) Stiff Leg Deadlift
A2. 8-12 Lat Pull-Downs

Metcon
B. EMOM 21(7 Sets):

1. :30s Battle Ropes
2. :30s DUs
3. :30s DB Box Step Overs 2x20/10kg

Performance

Metcon
A. 3 Sets of:

A1. 7 Sumo Deadlifts
A2. Accumulate :45s L-Sit(in as few Sets as possible, best 1 UB Set)

Metcon
B. For time:

21-15-9

Strict Pull-Ups
Kipping C2B Pull-Ups
Inverted Rows

Time Cap: 20:00min

Fitness

Metcon
A. 3 Sets of:

A1. 5/5 OA Ring Rows
A2. ME Push-Ups(aim for 10+)
A3. 5-8 Hanging Leg Raises @2121

Metcon
B. 3 Sets of:

Yoke Carry

Metcon
C. „Sally up, Sally down":

SB Squats

Performance

Metcon
A. Find your:

3RM SB Squat(with 3sec. pause at bottom)
3RM Weighted Supinated Pull-Up
Max weight for 40m Farmers Carry(turn at 20m)

Metcon
B. „J.T.", for time:

21-15-9

HSPU
Ring Dips
Push-Ups

Time Cap: 20:00min

Fitness

Metcon
Teams of 3(A+B+C), for time:

Run 1 Mile(A+B+C)

10 Air Squats A
10 Air Squats B
10 Air Squats C
20 Air Squats A
20 Air Squats B
20 Air Squats C
30 Air Squats A
30 Air Squats B
30 Air Squats C
10 Push-Ups A
10 Push-Ups B
10 Push-Ups C
20 Push-Ups A
20 Push-Ups B
20 Push-Ups C
30 Push-Ups A
30 Push-Ups B
30 Push-Ups C

Run 1 Mile(A+B+C)

Fitness

Metcon
14.1

For time:

21-18-15-12-9-6-3

Thrusters 40/30kg
Burpees