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All Levels

Metcon

A) Find you max rep in the complex an do 3 additional sets

1Clean + 3 Jerk + 3 Hang Power Clean + 1 Jerk

Metcon
B) In teams from 3-5

Teams of 3 rows 300 cal
Teams of 4 rows 330 cal
Teams of 5 rows 360 cal

then perform 300 sandbag squats, sandbag is not allowed to touch the ground

All Levels

Metcon
A) EMOM for 16Min

30 sec DL Hold AHAP
5 sup strict weighted Pull Ups
30sec wall facing handstand hold (shift weight from left to right)
15-20 sec Power plank

Metcon
B) EMOM as far as possible

Burpee Box Jumps

start with 3 Burpee Box Jumps and add every min one rep

All Levels

Metcon
A) Work for 15 Min

20 Front Rack Walking lunges AHAP (total)
40 m Farmer carry AHAP
10/10 lay on your back hands push against the wall straighten one leg after the other (dead buck)

Metcon
B) 4 rounds for time

5 Burpee Pull overs
10 KB Snatches 24/16kg
20 KBS 24/16 kg

Rest 90 sec after each round

All Levels

Metcon
A) Work for 15 Min

20 Front Rack Walking lunges AHAP (total)
40 m Farmer carry AHAP
10/10 lay on your back hands push against the wall straighten one leg after the other (dead buck)

Metcon
B) 4 rounds for time

5 Burpee Pull overs
10 KB Snatches 24/16kg
20 KBS 24/16 kg

Rest 90 sec after each round

All Levels

Metcon
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 200 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

All Levels

Metcon
A. EMOM 20

Odd: 6-8 Rack RDLs
Even: 4 Strict HSPUs

Metcon
B. One set of:

200m Prowler Sprint
(no stopping, grind through)

All Levels

Metcon
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of Hollow Rocks or Holds (accumulated)

Metcon
B. AMRAP 10

7 strict Toes to Bar
14 Wall Balls (20/14)
21 Double Unders

All Levels

Metcon
A. 5 Sets to find your 3RM Bench Press

Metcon
B. 7:00 AMRAP
15m Sandbag Carry
5 Sandbag Squats

All Levels

Metcon
A. 4 Sets of:

A1. DB/KB Step Ups x6/side
A2. Hand over Hand Sled Pulls x20m

Metcon
B. AB 50-30-10 for time.
Rest 1:1

All Levels

Metcon
A. 2 Sets of:

A1. Rear Delt Raises x10 (T, Y, I)
A2. Landmine Row x 8/side
A3. Z-Press x 10

Metcon
B. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots