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All Levels

Metcon
Teams of 2, complete 2 Rounds of the following tasks for time:

100 Air SquatsPull-Ups(one does Air Squats while the other is holding squat bottom, switch whenever needed)
75 Pull-Ups(one does Pull-Ups while the other is hanging from bar, switch whenever needed)
50 Strict HSPU(one does HSPU while the other is holding a Noes-and-Toes HS, switch whenever needed)
25 Strict TTBPull-Ups(one does TTB while the other is holds an L-Hang, switch whenever needed)

Fitness

Metcon
10 Rounds for time of:

10 Power Cleans 60/40kg
10 Lateral Burpees over the bar

Fitness

Metcon
A. 2 Sets of:

HOH Sled Pull


Metcon
B. 3 Sets of:

Reverse Sled Drag


Metcon
C. 3 Sets of:

Harnessed Sled Pull

Metcon
D. 2 Sets of:

Prowler Push

Fitness

Metcon
A. Find your 1RM TGU


Metcon
B. 5 ME Sets of:

500m Row
20m Burpee Borad Jumps

Rest as needed

Fitness

Metcon
AMRAP 20:

10 KBS 24/16kg
5 Pull-Ups
10 WBS 10/6kg
5 Ring Dips

Fitness

Skill
2 Sets of ME Bicep Curls!

Metcon
3 Sets of:
Sandbag Front Squat X 8
SA OH Press X 5ea

2 Sets of Reverse Sled Drag X 30M

Metcon
2 Sets of OH Yoke Carry X 30M
Hand over Hand Rope Pull X 2

Performance

Skill
15 Minutes of Strict Muscle Up Practice
-False Grip Chin Ups
-Pause Dips
-Ttransition Drill

Metcon
Establish a 2 RM SB Clean
1 Set of:

Sandbag Carry your Clean weight 200M

Yoke Carry X 30M

Metcon
10 Minute AMRAP:

SB Clean and Press X 3
followed by 20M Sandbag Carry

(if too heavy just clean SB)

Fitness

Skill
2 Sets of:
Skipping X 20M
Coordination Ladder X 1
Vertical Jump W/Reach and Landing X 3

Metcon
4 Sets: 1 DB Offset Forward Lunge X 8ea
1 DB Offset X-Over Lunge X 8ea
Push Up Position W/1DB Rows (Switch every time) X 8ea

Metcon
10,9, 8...
Plate OR SB Thrusters (25, 20, 15, 10Kg)
Burpees

Performance

Skill
2 Sets of:
Repeat Broad Jumps X 15M
SL Bounds X 20M
Vertical Jump W/Reach X 3

Metcon
Deathy by Sprints:
2 X 15-15 first minute
3 X 15-15 second minute
4 X 15-15 third minute......

Metcon
One KB in hands the entire time (15 sec penalty evey time on floor)
4 Sets.
OA KB Snatch X 5ea
OA KB Thrusters X 5ea
SA Farmer Walks X 20M ea

Fitness

Skill
15 Minutes of Hinge/Deadlift Practice
SL Hinge Drill
SA Row in a Hinge
Tension or Torso Work

Metcon
4 Sets:
Partner ECC only Hamstring Curls X 8-10
Ring Rows X 15
Plank to Push Up X 15

Metcon
'Nahram"
3 Sets for Time:
SB/DB Thrusters X 10
50 jumping jacks
SB/DB Thrusters X 10
50 jumping jacks
Plate Pinch Carry X 40M

Performance

Skill
15 Minutes of Hinge/Deadlift Practice
SL Hinge Drill
SA Row in a Hinge
Tension or Torso Work

Metcon
4 Sets of
Barbell Complex:
Low Pull X3
Hang Clean Wpause and Front Squat X 3
Rest With 2 RDL Box Jumps

Metcon
"Yuna" 16 Minutes Total
1 Minute to perform 3
Floor to overhead 60kg/40Kg after as many burpees over the bar as possible
rest 1 minute
repeat for four more rounds.
Total burpees is your score.

Fitness

Skill
Handstand Practice X 2 Sets
Wall Climbs X 3
Bicep Openers X 5ea
Pike Push Ups (planche bars) X 5

Metcon
3 Pauses Front Squat
3 Pauses Plate/Sandbag Bench Press
6-5-4-3-ME
(Practice Double Unders during rest)

Metcon
1 Set of:
1 Km on Assault Bike

3 Sets of:
2 KB Renegade Rows X 5ea W/10 Push Ups
SA DB Forward Lunges X 8ea

Performance

Skill
Walking Handstand Practice x 15 Min
Cone Walking Drill
Finger Push Ups
Random Directional Walking

Metcon
Establish a 5RM SB Squat
BB Bench Press 3-3-3
After
Same weight from SB for BB Front Squats
5-5-5
(after each set 4 vert jumps)



Metcon
100 Double Unders then....
3 Sets of:
Row 500M
Min 50KG SB Carry X60M
BB Thrusters 50/30Kg X 15
(Every 10 Kilos more SB is 30 seconds less off final time)

Fitness

Metcon
4 Sets of:
SB/KB/BB RDL X 5
Eccentric Ring Rows X 10
Active Hang-Leg Raises X 10

Metcon
12 Minute AMRAP:
KB Swings X 10
SA DB Farmer Walks X 30M each arm
Reverse Bear Crawl X20M (Black Pillow on Back)

Performance

Metcon
4 Sets of:
Deadlift
3 reps
Weighted Pull Up Hold X ME

Metcon
10,9, 8...
Double Unders
Dips
Two KB Swings
Calories on Assault Bike