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Fitness

Metcon
30min Running Clock:

AMRAP 10:

5 Power WBS
5 Supinated Strict Pull-Ups/Inverted Rows
5 Broad Jumps

-then, no rest-

AMRAP 15:

15 WBS 9/6kg
15 Pull-Ups/Inverted Rows
15 box Jumps

Fitness

Metcon
10 Rounds for time of:

10 DB Bench Press 2x20/10kg
10 SB Thrusters

Fitness

Metcon
Teams of 2, only 1 partner working at any time, complete:

100m of Partner Carrys
100m of Handstand Walks
100 Inverted Rows
100 Burpees

Partition the exercises as needed.

Fitness

Metcon
A. Skill: Inverted Burpees


Metcon
B. EMOM 20(4 Sets):

1. WBS 9/6kg
2. Inverted Burpees
3. KBS 24/16kg
4. DUs
5. Rest

Fitness

Metcon
A. EMOM 10(5 Sets):

Even: 5 Deadlifts in DnG Fashion
Odd: 15 (Weighted) Anchored Sit-Ups

Metcon
B. TQY into TAO, 1 Set of:

Reverse Sled Drag + 3 Broad Jumps for distance

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C. TYQ, 1 Set of:

20m SB Carry AHAP + Harnessed Bear Crawl

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D. AMRAP 10:

10 Push-Ups
15 Ring Rows
20 Air Squats

Nose breathing only. Find a pace to „flow" through the workout.

Performance

Metcon
„Murph", for time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have got a twenty pound vest or body armor, wear it.

Fitness

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A. TQY into TAO, 1 Set of:

ME Hammer Curls + 5 Curls

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B. TYQ, 2 Sets of:

ME Incline DB Flys(20+) + HOH Rope Pull

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C. TYQ, 1 Set of:

ME SB Squats(20+) + 20m Yoke Carry AHAF

BW SB or more would be great for 20+ reps.

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D. TAO into TYQ, 1 Set of:

5 (Dip) Shrugs + 20m Farmers Carry AHAF

Double BW or more would be great(total weight).

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E. Teams of 3, for time:

9x20m Prowler Sprint(3x20m each)

Fitness

Metcon
A. Skill: Kipping Ring Muscle-Up


Metcon
B. 5 ME Sets of:

4 Ring MU
8 Over-the-box Jump
160/120m Row

Rest 2min after each set.

Performance

Metcon
10 Sets of the following complex:

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Fitness

Metcon
A. TAO, EMOM 8(4 Sets):

Even: 2-5/2-5 Rope Pull-Ups*
Odd: 3-5/3-5 DB Push Press**

Start both exercises with your weaker arm.
*The closer your hands grip the rope the easier the movement and vice versa.
**Think Circus Dumbell - make it real heavy!

Metcon
B. 2 Sets of(8:00min):

:30s Bulgarian Split Squat L
:30s Rest
:30s KB Wind Mill L
:30s Rest
:30s Bulgarian Split Squat R
:30s Rest
:30s KB Wind Mill R
:30s Rest

KB Windmill is preferable a High-and-low Mill, but scale to your level(only low or only high). Hold 2 DBs or KBs while performing Bulgarian Split Squats.


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C. AMRAP 8:

8 SB Presses + 20m SB Front Rack Walking Lunges + 8 SB Front Squats + 20m SB Carry(Bear Hug)

Performance

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A. Deadlift:

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

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B. 4 Rounds for time of:

400m Run
50 Air Squats

Fitness

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10 Rounds for time of:

20 DUs
20 KBS 24/16kg
20 Box Jumps

Fitness

Metcon
Sled Day