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Fitness

Metcon
A. 2 Sets of:

20m Lateral Harnessed Bear Crawl L 20/10kg Plate
20m Lateral Harnessed Bear Crawl L 20/10kg Plate

If this is easy for you, perform a Push-Up every second to third step.

Metcon
B. Teams of 3, AMRAP 10:

20m Heavy SB Carry as a relay.

Metcon
C. 2 Rounds of:

:30s L-Sit
:30s Rest
:30s Active Hang
:30s Rest
:20s L-Sit
:20s Rest
:20sec Active Hang
:20sec Rest
:10s L-Sit
:10s Rest
:10sec Active Hang
:10sec Rest

Fitness

Metcon
A. 3-4 Sets to find your max weight for the following complex:

5 OA KB Clean + 5 OA KB Snatch + 5 OA KB Push Press

Metcon
B. 2-3 Sets to find your max weight for the following complex:

20 KBS + 20 KB Goblet Squats

KBS in pure IT fashion. If heaviest available KB is too light, perform complex with 2 KBs instead.

Metcon
C. Finisher:

1:00min ME Assault Bike

Score is total # of calories.

Performance

Metcon
„Elizabeth", for time:

21-15-9

Squat Clean 60/40kg
Ring Dips

Fitness

Metcon
A. Skill: Box Jump/Kneeling Jump/Kipp Up


Metcon
B. 2 Sets of:

1:00min ME Burpees + 20m Yoke Carry

Score is # of Burpees x Weight

Fitness

Metcon
9 Rounds for time of:

9 WBS 9/6kg
9 Pull-Ups/Jumping Pull-Ups
9 Push-Ups
18 DUs

Performance

Metcon
„Diane", for time:

21-15-9

Deadlifts 100/70kg
HSPU

Fitness

Metcon
A. EMOM 10(5 Sets):

1. 3-5 Stone Lifts
2. 5 Power WBS

Metcon
B. 2 Sets of:

20m Farmers Carry AHAP + ME Farmers Hold

Score is weight x seconds of hold.


Metcon
C. For time:

500m Row

Performance

Metcon
„Kelly“, 5 Rounds for time: of

400m Run
30 Box Jumps
30 WBS 9/6kg

Fitness

Metcon
Teams of 3, :30s ON/:30s OFF for 21:00min:

1. DB Box Step Overs 2x20/10kg
2. Noes&Toes Handstand Hold
3. Slam Ball

Fitness

Metcon
AMRAP 15:

5 Inverted Burpees
15 SB Front Squats
200/150m Row

-then, no rest-

AMRAP 15:

5 SB Press
15 Pull-Ups
200m Run

Fitness

Metcon
A. Find your 1RM SB C&J


Metcon
B. Modified „Grace", for time:

30 SB C&J

Metcon
C. Finisher, 3 Sets of:

1:00min ME Hammer Curls
1:00min Rest

Fitness

Metcon
A. 2 Sets of:

ME Dimmel Deadlifts(20+) + 5 Hurdle Jumps


Metcon
B. 4 Rounds for time of:

15 Ring Push-Ups
15 TTB
15 Air Squats

Metcon
C. Finisher:

200m SB Carry

Performance

Metcon
A. Weighted Pull-Ups

1-1-1-1-1-1-1-1-1-1

Metcon
B. „J.T.", for time:

21-15-9

HSPU
Ring Dips
Push-Ups

Fitness

Metcon
Sled Day