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Fitness

Metcon
A. Every :90s for 5 Sets(7:30min):

5 BB Roll-Outs + 5 supinated BB Curls

Metcon
B. 3 Sets of:

5 Anderson Yoke Squats + 20m Yoke Carry

Metcon
C. For time:

1-2-3-4-5-6-7-8-9-10

SB Front Squats

Each set starts with a SB clean. Set of front squats has to be unbroken or must be restarted. Half BW SB is recommended.

Performance

Metcon
A. Clean

5-5-5

Metcon
B. Front Squat

5-5-5

Metcon
C. Split Jerk

5-5-5

Fitness

Metcon
Teams of 3,

AMRAP 7:

A 15/10 cal. Row
B+C 20m Partner Carry(B carries C, then carries B back) + ME Lateral Burpees over the partner(B does 2, C does 2 and so on)

-then, no rest-

AMRAP 7:

A 15/10 cal. Row
B+C 20m Wheel Barrow(B 20m, then C 20m) + ME Lateral Burpees over the partner(B does 2, C does 2 and so on)

-then, no rest-

AMRAP 7:

A 15/10 cal. Row
B+C 20m Walking Lunges(B 20m, then C 20m) + ME Lateral Burpees over the partner(B does 2, C does 2 and so on)

Score is total # of Burpees performed by the team.

Fitness

Metcon
For time:

1 Mile Run
16 DB Bench Press 2x20/10kg
16 Strict Pull-Ups
16 DB Bench Press 2x20/10kg
16 Strict Pull-Ups
800m Run
8 DB Bench Press 2x20/10kg
8 Strict Pull-Ups
8 DB Bench Press 2x20/10kg
8 Strict Pull-Ups
400m Run
4 DB Bench Press 2x20/10kg
4 Strict Pull-Ups
4 DB Bench Press 2x20/10kg
4 Strict Pull-Ups

Fitness

Metcon
A. Find your 3RM Sumo Deadlift

Sumo Deadlifts have to be performed in ET. As soon as using ET throughout the whole movement isn't possible anymore go from blocks. Stack up on the blocks till you hit your 3RM from below the knees.

Metcon
B. 5 Sets of :90s of work(7:30min):

3-5 (Weighted) Dips + 3-5 (Weighted) Pull-Ups

Metcon
C. TYQ, 2 Sets of:

ME BW SB Carry + 2:00min ME Burpees

Gymnastics

Metcon
Ring Muscle-Up

A. 3 Sets of:

A1. :15s Ring Support Hold
A2. :15s False Grip Hang

Metcon
B. 3-5 Sets of:

B1. 3-5 Ring Dips @31X1
B2. 3-5 False Grip Chin-Ups @31X1

or

3-5 Sets of 1-5 Muscle-Ups

Metcon
C. 3 Sets of either 15 Reps or 1:00min of work:

Ring Muscle-Up Transition Drill

Fitness

Metcon
A. Skill/Strength, 5 Sets of:

1-3 Tire Flips

Metcon
B. Test:

20m Harnessed Sled Pull for max weight

This is performed indoors. Find your max weight within 3 sets at the most. Shoot for 1.5 times BW or more(Sled excluded).


Metcon
C. TYQ:

10-9-8-7-6-5-4-3-2-1

SB (Push) Press

After each set perform a 20m SB Front Rack Carry. Every time you drop the SB perform 10 Burpees over the SB before you continue.

Metcon
D. Test:

400m Run

As fast as possible. Last task of the day, give everything you have.

Performance

Metcon
A. For time:

75 Thrusters 40/30kg

Metcon
B. Death By:

Pull-Ups

Fitness

Metcon
A. 5 Sets of :90s of work(7:30min):

5 BB Shrugs + 5 Ab Wheel Roll-Outs


Metcon
B. Test:

Find your 20RM Sandbag Squats

You have done this already a couple of times to kind of know where you at. Add a Dumbbell if needed to find your true weight for 20 reps. Find 20RM within two sets. 20 reps with BW or more would be pretty good.


Metcon
C. 2 Sets of:

20m Yoke Carry

Metcon
D. Test:

20/15 cal. AB

As fast as possible. Last task of the day, give everything you have.

Fitness

Metcon
A. 5 Sets of:

5 Anderson Yoke Squats + 5 Traget reach high jumps

Metcon
B. Test:

ME Push-Ups

Forearms stay vertical, external obliques fully engaged throughout the movement - do not „hang through"! If you easily can go for 10+ find your 5RM Weighted Push-Up.

Metcon
C. Test:

ME Pull-Ups

Performed strict from a dead hang position to chin-over-bar. If you easily can do 5+ go find your 5RM weighted Pull-Up. If you don't have a Pull-Up yet, go for wide grip Lat Pull-Downs.

Metcon
D. Test:

ME Hanging Leg Raises

Active Hang from bar. Start your feet slightly in front of your hip and raise straight legs till ankles are slightly higher then your hips are. Then return your feet back where you started(not underneath or behind the hip). Perform the movement slow and controlled, no swinging. If you can easily perform this and you are able to do strict TTB - go for a ME set. If you don't have Hanging Leg Raises yet, do Hanging Knee Raises or a V-Up Variation.

Metcon
E. Finisher:

50 Burpees for time. 5:00min Time Cap.

Performance

Metcon
AMRAP 20:

15 Push Presses 1/2 BW
1 Rope Climb

Fitness

Metcon
A. Test:

Max weight for a UB 400m SB Carry

You have already done this a couple of times. Challenge yourself with more weight, if the gap between sandbags is to big add a dumbbell on top. Shoot for half bodyweight or more.

Metcon
B. EMOM 5:

5 Supinated BB Rows + 5 Side Delt Raises

Metcon
C. 4 Rounds of(10:00min total):

:15s AB for cal.
:15s Rest
:15s Burpees
:15s Rest
:15s Battle Rope
:15s Rest
:15s Box Jumps
:15s Rest
:15s KBS 32/24kg
:15s Rest

Metcon
D. Test:

200m Sled Sprint

No walking, it has to be running till the end. Add 25% of your BW on the sled.

Performance

Metcon
„Elizabeth", for time:

21-15-9

Squat Clean 60/40kg
Ring Dips

Fitness

Metcon
For time:

27-21-15-9-6-3

TTB
KBS 32/24kg

Switch from TTB to V-Ups before you rip your hands.

Fitness

Metcon
Teams of 2, AMRAP 20:

A 40m SB Carry(turn at 20m)
A 2 Lateral Burpees over the SB
B 40m SB Carry(turn at 20m)
B 2 Lateral Burpees over the SB
A 40m SB Carry(turn at 20m)
A 4 Lateral Burpees over the SB
B 40m SB Carry(turn at 20m)
B 4 Lateral Burpees over the SB
.
.
.
Every round increase the numbers of Burpees by 2. Take a half bodyweight sandbag.