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All Levels

Strength
Work for 20 Min with perfect movement

3-5 heavy rack Rdl’s
5 Landmine presses
5/5 t-spine rotations
5 Sandbag Squats

Metcon
5 Min Amrap

Power Clean and Jerks 60/40kg

All Levels

Strength
3 rounds of
5/5 Lat opener
5 three position Pull Ups
8-10 Perfect Push Ups

Gymnastics
Work on your strict MU for 15 Min

Metcon
3 rounds for time in teams of 2:

20m Partner carry each
15 strict Pull Ups each (while the other holds plank)
10m HS walk each
5 MU each

cap 15Min

All Levels

Strength
4 rounds of

A1 8/8 alternating db power snatches
A2 20m hand over hand sled pulls
A3 20m bear crawl

Metcon
27-21-15-9

DB Push Press
Russian twists
Plate burpees

Cap 10:00

All Levels

Strength
A) Perform 2 sets of

A1 20m heavy Yoke carry
A2 20m heavy Prowler push

Metcon
In teams of 2

run 1 mile (both)
row 1 mile (in total)
run 1 mile (both)
row 1 mile (in total)

All Levels

Strength

Strength
A) Work for 15 Min

A1 Landmine rows 6-8 ea
A2 hanging for 30-45 sec
A3 One arm bench press 6-8 ea
A4 Power plank 15 sec

Metcon
B) Perform 4 rounds for time -rest 1 Min between sets

2x10m heavy Sandbag carry
30 unbroken WBS 10/6kg
30 unbroken KBS 24/16kg
2x10m sprint

All Levels

Strength
Complete 4 rounds for quality of:
2 Rope Climbs
4 Wall Walks
6 Turkish Get-Ups

Metcon
AMRAP 15
Burpees x10
DB/KB Clean and Jerks x10

All Levels

Metcon
In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

All Levels

Strength
EMOM 20
Odd: 6-8 Rack RDLs
Even: 4 Strict HSPUs

Metcon
Complete the following for time:
400m Run
40 Air Squats
30 Situps
20 Push Ups
10 Pull-Ups

All Levels

Strength
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. 10:00 cap

100m Handstand Walk
EMOM 7 Jumping Air Squats

All Levels

Log Press
A. 5 Sets to find your 3RM - Log Press or SA DB Press

Metcon
B. 7:00 AMRAP
10m Sandbag Carry
5 Sandbag Squats