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Fitness

Metcon
A. TAO, 5 Sets of:

5 Anderson Yoke Squats + 5 High Box Jumps
:20s Rest

Metcon
B. TQY, 2 Sets of:

ME Double KB Dimmel Deadlift(20+) + 200/150m Row AFAP

Metcon
C. AMRAP 5:

ME Burpee Pull-Ups

Performance

Metcon
For time:

50-35-20

HSPU
Pull-Ups

Fitness

Metcon
A. EMOM 9(3 Sets):

Minute 1,4, 7: 3-5 Strict Deficit HSPU
Minute 2, 5, 8: 3-5 Strict Pull-Ups
Minute3, 6, 9: 5-8 Strict TTB

Metcon
B. Find your max weight for:

20m OH Yoke Carry

Metcon
C. Death by:

SB Thrusters

Recommended is 33% of your BW. WOD starts with 5 reps.

Performance

Metcon
AMRAP 20:

15 Push Jerk 40/30kg
15 Box Jumps
15 Back Extensions

Fitness

Metcon
„The Don“, for time:

66 Deadlift 50/30kg
66 Box Jumps
66 KBS 24/16kg
66 K2E
66 Sit-Ups
66 Pull-Ups
66 Thrusters 25/15kg
66 WBS 9/6kg
66 Burpees
66 DUs

Fitness

Metcon
Teams of 2, AMRAP 20:

A 5 Bar Muscle-Up
B 5 Bar Muscle-Up
A 10m Handstand Walk
B 10m Handstand Walk
A 12 Alternating Pistols(total)
B 12 Alternating Pistols(total)

Fitness

Metcon
A. TAO, EMOM 5:

5 Sumo Deadlift off blocks + 5 High Hurdle Jumps

Metcon
B. 2 Sets of:

Harnessed Bear Crawl

Metcon
C. AMRAP 7:

10 OA KB Stiff Leg Deadlift L + 20m Suitecase Carry L
10 OA KB Stiff Leg Deadlift R + 20m Suitecase Carry R

Fitness

Metcon
A. Deadlift:

3-3-3-3-3-3-3

Metcon
B. Bench Press:

8-8-8-8

Metcon
C. For time:

7/5 cal AB(arms only) into 7/5 cal AB(legs only) into 7/5 cal AB(both)

Performance

Metcon
For time:

50-40-30-20-10

WBS 9/6kg
Slam Balls

Fitness

Metcon
A. TAO, EMOM 5:

5 SB Toss + 5 Broad Jumps

Metcon
B. 2 Sets of:

HOH Rope Pull

Metcon
C. AMRAP 5:

10 SB Squats + 20m SB Carry

Fitness

Metcon
A. TAO, EMOM 7:

5 cal Row + 5 Power WBS + 5 DB Thrusters

Metcon
B. TYQ, AMRAP:

10 cal Row
10 WBS 9/6kg
10 DB Thrusters 2x20/10kg

Performance

Metcon
„Angie“, for time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Fitness

Metcon
A. 5 Sets of TAO into TYQ:

3 Stone Lifts + 20m Stone Carry

Metcon
B. 2 Sets of:

Reverse Sled Drag

Metcon
C. AMRAP 5:

5 SB (Push) Press + 20m SB Front Rack Carry

Performance

Metcon
5 Rounds for time of:

21 Bench Press 60/40kg
400m Run

Fitness

Metcon
Teams of 3, for time and reps:

3 Mile Run
5k Row
300 Double Unders

Everyone is working a given task. Switch whenever needed. If one of the tasks is done while the others are still to complete, team member shoots for ME Burpees. Same with the second task if still one is remaining. Workout is over when all 3 tasks are completed by the time. Score is the # of burpees.