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Fitness

Metcon
A. 5 Sets to find your 5RM of:

A1. Bench Press
A2. SB Squat

Metcon
B. AMRAP 20:

30 DUs
20 WBS 10/6kg
10 Box Jumps

Performance

Metcon
A. Find your technical 3RM DnG Squat Clean


Metcon
B. 2 Sets of ME SB hold(@BW)


Metcon
C. „Karen“, for time:

150 WBS 10/6kg

Fitness

Metcon
A. 3 Sets of:

A1. 6/6 KB Front rack Split squats
A2. 6/6 Renegade Rows
A3. 12 V-Ups

Metcon
B. 2 Sets of:

B1. 40m Farmers carry
B2. 20m Bear crawl


Metcon
C. 3 Rounds for time of:

100m Run
40m OH Plate carry

Time cap: 7:00min

Performance

Metcon
A. Find your 6RM Front Squat


Metcon
B. AMRAP 20:

20m Farmers Carry
1 Push up on DBs
1/1 Renegade rows

Add one Push-up and 1 Renegade row each side each round.

Fitness

Metcon
Fitness:

A. 5 Sets of:

A1. 3-5 False grip Chin-ups
A2. 3-5 Ring dips

Metcon
B. Death by:

DB Thrusters 2x20/10kg

Time cap: 15

Performance

Metcon
A. EMOM 10:

3-5 Bar MU
3 Wall walks

Metcon
B. Death by:

Squat clean thrusters 50/35kg

Time cap: 15

Fitness

Metcon
A. 2 Sets of:

15m Yoke carry

Aim for 150% of your 1RM Backsquat

Metcon
B. 2 Sets of:

HOH Sled Rope Pull

Metcon
C. 2 Sets of:

20m/20m Suitecase carry L+R

Metcon
D. 2 Sets of:

40m SB Carry

Metcon
E. AHAP:

200m SB carry

Performance

Metcon
A. 2 Sets of:

40m SB Carry

Metcon
B. 2 Sets of:

20m/20m Suitecase carry L+R

Metcon
C. 2 Sets of:

HOH Sled Rope Pull

Metcon
D. 2 Sets of:

15m Yoke carry

Aim for 150% of your 1RM Backsquat

Metcon
E. AHAP:

200m SB carry

Fitness

Metcon
A. 3 Sets of:

A1. 10/10 OA KB HR(hand release) DL
A2. 20M/20m OA KB Front rack carry L/R
A3. 6-8/6-8 OA DB Rows

Metcon
B. 3 Rounds for time of:

20m Floating KBS 24/16kg
20 KB Goblet squats 24/16kg

Performance

Metcon
A. Find your max for the following BB complex:

2 OA Snatches + 2 OA Presses + 2 OA OHS

Metcon
B. Find your 1RM OA Deadlift


Metcon
C. „Amanda“, for time:

9 - 7 - 5

Squat Snatches 60/40kg
Ring MU

Fitness

Metcon
7 Rounds for time of:

10 HSPU
2 (Legless) Rope climbs

Fitness

Metcon
Teams of 2:

A. For time:

A+B Run 1 Mile(or AMRAP 10 od DUs/SUs, only one partner working, switch whenever needed)

Time cap: 10:00min

Metcon
B. AMRAP 10:

Row for calories(only one partner working, switch whenever needed)

Metcon
C. AMRAP 10:

AB for calories(only one partner working, switch whenever needed)

Metcon
D. AMRAP 10, ascending ladder of:

A does 1 Burpee
B does 1 Burpee
A does 2 Burpee
B does 2 Burpee
A does 3 Burpee
B does 3 Burpee
.
.

Fitness

Metcon
A. 3 Sets of:

A1. 3 Weighted Pull-ups(wide grip supinated)
A2. 3 Weighted Ring dips
A3. 20m Double KB Front rack lunges

Metcon
B. AMRAP 20, :30s ON/:30s OFF:

20m Bear crawl
20m Broad jumps

Performance

Metcon
A. 7 Sets of:

1 Squat Clean + 4 Front Squats

Metcon
B. For time:

60m HSW
60 Pull-ups
60 OHS 35/25kg

Fitness

Metcon
A. EMOM 8:

6-8 SB Deadlifts
6-8 (False grip)Ring Rows

Metcon
B. EMOM 8:

6-8 SB Squats
6-8 SB (Push)Presses

Metcon
C. 8:00min :30s ON/:30s OFF:

Noes-and-toes HS hold
Active hang

Metcon
D. 8min AMRAP of:

8 Box Jumps
8 WBS 10/6kg
8 TTB

Performance

Metcon
AMRAP 30:

3 Ring MU
6 Thrusters 50/35kg
9 Deadlifts 50/35kg
12 TTB

Fitness

Metcon
A. 3 Sets of:

A1. 3 Paused Back Squat
A2. 6-8 BO BB Rows

Metcon
B. 2 Sets of:

Yoke carry

Aim for 150% of 1RM Backsquat

Metcon
C. Teams of 2, for time:

A 10 Lateral Burpees over the partner
B 10 Lateral Burpees over the partner
A 20m Partner Carry
B 20m Partner Carry
A 15 Lateral Burpees over the partner
B 15 Lateral Burpees over the partner
A 20m Partner Carry
B 20m Partner Carry
A 20 Lateral Burpees over the partner
B 20 Lateral Burpees over the partner
A 20m Partner Carry
B 20m Partner Carry

Time cap: 10:00min

Performance

Metcon
A. Find your technical max of:

2 Paused Back Squats

Metcon
B. 2 Sets of:

HOH Sled Rope pull

Metcon
C. 3 ME Sets of:

40m Shuttle sprint(20m-20m)
15 Pull-ups
20m OH SB Carry

Rest as needed.