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All Levels

Metcon
In Teams of 2, for time:

A+B 400m Sandbag Carry(1 Sandbag, AHAP)
A Front Squats 60/40kg
B Front Squats 60/40kg
A+B 400m Farmers Carry(2 DBs/KBs, AHAP)
A 10 Squat Cleans 60/40kg
B 10 Squat Cleans 60/40kg
A+B 400m Partner Carry
A 5 Thrusters 60/40kg
B 5 Thrusters 60/40kg
A+B 400m Run

All Levels

Strength
A. Quality AMRAP 20 of:

A1. 8-10/8-10 SL RDLs
A2. 8-10/8-10 HK Landmine Press
A3. 20m Bear Crawl

Metcon
B. AMRAP 5:

400m Run
ME WBS 10/6kg

All Levels

Skill
A. The Pull-Over

Metcon
B. AMRAP 20:

3 Burpee Pull-Overs
6 Push Jerks 50/35kg
9 Box Jumps

All Levels

Technical max of a complex:
2 Hang Power Snatches(2 second pause in the catch) + 2 OHS(2 second pause in the bottom)

If you have to take a step the set doesn’t count.

Metcon
3 Rounds for time of:

8 Strict Ring Dips
10 OHS 40/30kg
200m Run

10:00min Time cap

All Levels

Strength
EMOM 12min

1. 5/5 DB Front Rack Split Squats
2. 3 Stone Loads
3. 5/5 DB Floor Presses

Metcon
EMOM 12min

1. 200m Row(AFAP)
2. 10 Pistols(total)
3. 20DUs

All Levels

Strength
A. 4 Sets of:

A1. 10m HOH Sled-Pull (AHAP)
A2. :30s Stationary Side-to-Side Swing

Metcon
B. EMOM 9:

1. 8-10 Hanging Leg-Raises
2. 1-3 Wall Walks
3. 8-10 Anatomical Push-Ups

All Levels

Metcon
AMRAP 20:

1 Hang Power Clean 60/40kg
1 Push Press 60/40kg
1 Lateral Burpee over the Bar
1 Hang Power Clean 60/40kg
2 Push Press 60/40kg
2 Lateral Burpee over the Bar
1 Hang Power Clean 60/40kg
3 Push Press 60/40kg
3 Lateral Burpee over the Bar
.
.
.

All Levels

Metcon
AMRAP 20:

1 Hang Power Clean 60/40kg
1 Push Press 60/40kg
1 Lateral Burpee over the Bar
1 Hang Power Clean 60/40kg
2 Push Press 60/40kg
2 Lateral Burpee over the Bar
1 Hang Power Clean 60/40kg
3 Push Press 60/40kg
3 Lateral Burpee over the Bar
.
.
.

All Levels

Strength
A. Every 30 seconds for 15:00min:

1 Hang Power Clean

If you have to take a step the rep doesn’t count.

Metcon
B. AMRAP 10:

15 Box Jumps
10 Push-Ups
5 Pull-Ups

All Levels

Strength
A. EMOM 20 (10 Sets):

Even: 3 Front Squats with 3sec pause at the bottom
Odd: 3-5 L-Sit Pull-Ups

Metcon
B. AMRAP 5:

20cal AB
20m Bear crawl
200m Sprint
ME Anchored Sit-Ups with MB 10/6kg against wall

Score is # of Sit-Ups

Gymnastics:

Muscle Up Birthday Bash "Viola"

19 unbroken strict MU for time.