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All Levels

Metcon
10 Rounds for time of:

10 DB Thrusters 2x20/10kg
10 Ring Push-Ups

All Levels

Metcon
30:00min AMRAP in Teams of 2:

15 Knees-to-Ellbow
15 KBS 24/16kg
15m Walking Lunges
15m Bear Crawl
15 Lateral Burpees over Box

When A completes KTE, B starts KBS. When B completes KBS, A starts Walking Lunges and so on.

Fitness

Metcon
A. 5 Sets of:

10 Hinge Rows
8/8 OA KB Front Rack Squat
6 Strict TTB @ 3131

Metcon
B. For time:

27 - 21 - 15 - 9

WBS 10/6kg
Jumping (C2B) Pull-Ups

Time Cap: 5:00min

Performance

Metcon
A. 3 Sets of:

A1. 15m BB Walking Lunges
A2. ME Strict TTB + ME Kipping TTB

Metcon
B. For time:

21 - 15 - 9

Push Press 50/35kg
C2B Pull-Ups

Fitness

Metcon
A. 2 Sets of:

A1. Hinge I/Y/T-Raises 10/10/10
A2. 6/6 LM Presses
A3. 5 DB Z-Presses


Metcon
B. 2 Sets of:

Harnessed Sled Pull

Metcon
C. 2 Sets of:

Hand-over-hand Sled Pull

Metcon
D. 2 Sets of:

Prowler Push

Metcon
E. 2 Sets of:

SB Carry

Performance

Metcon
A. 2 Sets of:

OH Yoke Carry

Metcon
B. 2 Sets of:

Yoke Carry

Metcon
C. 2 Sets of:

SB Carry

Metcon
D. 3 Sets of:

A1. 2 Stone Lifts
A2. 2 Tire Flips

Metcon
E. 1 Set of:

2 rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Rest 60 seconds, and then…

2 rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up

Fitness

Metcon
A. For time:

10 - 8 - 6 - 4 - 2

SB Squats
Strict sup. Pull-Ups

Metcon
B. Teams of 3, 3 Rounds each of:

Shuttle Sprint(5m-5m-10m-10m-15m-15m)
15m Suitcase Carry L
15m Suitcase Carry R

Performance

Metcon
A. 3 Sets of:

A1. 10 Bent over BB Row
A2. 10 BB Roll-Outs

Metcon
B. 5 Sets of:

3 Backsquats

Metcon
C. 3 Sets of:

100m Sprint

Fitness

Metcon
A. 3 Sets of:

8/8 DB Rows
8/8 OA DB Press
8/8 SL RDL

Metcon
B. EMOM 25(5 Sets)

:45s OA KBS L 24/16kg
:45s Row
:45s OA KBS R 24/16kg
:45s DUs/SUs
:45s FLR

Performance

Metcon
A. Establish a 1RM OA Deadlift


Metcon
B.Establish a 1RM OA OHS


Metcon
C. „Amanda“, for time:

9 - 7 - 5

Ring Muscle-Ups
Squat Snatch 60/40kg

Fitness

Metcon
A. EMOM 10:

Even: :30s Arch Hold

Odd: 10 V-Ups

Metcon
B. EMOM 10:

Even: 10 Double KB Front Rack Squats

Odd: :30s Battle Ropes

Metcon
C. EMOM 10:

Even: 5-8 L-Sit Pull-Ups

Odd: :30s ME Assault Bike

Performance

Metcon
"Frantasy Land“, for time:

21 - 15 - 9
Thrusters 40/30kg
Pull-ups
15 - 12 - 9
Thrusters 50/35kg
Chest-to-bar pull-ups
12 - 9 - 6
Thrusters 60/40kg
Bar muscle-ups

All Levels

Metcon
For time:

50 - 40 - 30 - 20 - 10

KBS 32/24kg
Sit-Ups

All Levels

Metcon
In Teams of 2, for time:

100m Walking Lunges(make them together side by side)

then(no rest) complete with only one partner working, switch whenever needed:

30 Inverted Burpees
60 Push-Ups
90 Pull-Ups
120 Air Squats

then(no rest)

100m Bear Crawl(make them together side by side)

Fitness

Metcon
A. 5 Sets of:

5/5 OA Ring Rows
:30s OH Plate Hold
5/5 Leg Circles

Metcon
B. „Karen“, for time:

150 WBS

Time Cap: 12:00min

Performance

Metcon
A. Establish a Max Hight Box Jump


Metcon
B. 6 Sets of:

6 Backsquats
6 L-Sit Pull-Ups

Metcon
C. For time:

1000m Row

then(no rest)

3 Rounds for time of:

2 Legless Rope Climbs
15 Burpees