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Fitness

Metcon
EMOM 20(5 Sets):

1. 3 Rope Climbs
2. 15 SB Thrusters
3. Noes & Toes HS Hold
4. 200/150m Row

Performance

Metcon
A. 5 Sets of:

5 Front Squats

Metcon
B. 10 Rounds for time of:

200m Run
1 Legless Rope Climb

Time Cap: 15:00min

Fitness

Metcon
Super. Simple. Stupid. Sleds.

Performance

Metcon
Super. Simple. Stupid. Sleds.

Fitness

Metcon
EMOM 30(5 Sets) :20s ON/:40s OFF:

Noes&Toes HS Hold
SB Thrusters
Arch Hold
Burpees
Pinch Grip Plate Hold
Reverse Plank

Fitness

Metcon
Teams of 2(A+B), AMRAP 30, alternating tasks:

10 DB Snatches(total) 25/15kg
200m Sprint
10 Pull-Ups
20 DUs
10 DB Push Presses(total) 25/15kg

Fitness

Metcon
Sleds

Performance

Metcon
Sleds

Fitness

Metcon
A. 4 Rounds for time of:

200/150m Row
12 Ring Dips
12 WBS 9/6kg
12 Box Jumps
12 KBS 32/24kg

Time Cap: 20:00min

Metcon
B. Finisher:

200m SB Carry AHAP

Performance

Metcon
A. 3 Sets of:

A1. 10 Deficit Stiff Leg Deadlift
A2. 10 Strict TTB

Metcon
B. For time:

9 Thrusters 60/40kg
200m Run
6 Thrusters 60/40kg
400m Run
3 Thrusters 60/40kg

Time Cap: 6:00min

Fitness

Metcon
A. 5 Sets of:

A1. ME SB Front Squats(10+)
A2. ME Wide Grip sup. Pull-Ups(10+)
A3. ME (Weighted) Push-Ups(10+)

Metcon
B. 3 Sets of:

200m Prowler Push

Performance

Metcon
A. 3 Sets of:

2 Backsquats AHAP

Metcon
B. 3 Sets of:

15m Yoke Carry AHAP

Metcon
C. 3 Sets of:

15m SB Carry AHAP

Fitness

Metcon
A. 3 Sets of:

A1. 3-5 Stone Lifts
A2. 15m Yoke Carry AHAP

Metcon
B. 3 Rounds for time of:

12 KB Clean&(Push) Press 2x24/16kg
12 Burpee Pull-Ups

Time Cap: 8:00min

Performance

Metcon
A. Find your technical max of:

2 Power Snatches + 2 Hang Squat Snatches + 2 OHS

Metcon
B. For time:

30 Strict Ring Muscle-Ups

Fitness

Metcon
A. 3 Sets of:

A1. 10 Sup. Bent over BB Rows
A2. 10-15 BB Roll-Outs

Metcon
B. AMRAP 15:

10/10 OA DB OHS 30/20kg
10m Burpee Broad Jumps
10m Reverse Bear Crawl

Performance

Metcon
A. Establish a 20RM Backsquat


Metcon
B. Establish a 6RM Weighted Pull-Up


Metcon
C. „Flight Simulator", for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You must stop between sets.

Time Cap: 25:00min

Fitness

Metcon
For time:

1 Mile Run
21 Push Presses 40/30kg
21 Lateral Burpees over the Box
800m Run
15 Push Presses 40/30kg
15 Lateral Burpees over the Box
400m Run
9 Push Presses 40/30kg
9 Lateral Burpees over the Box

Time Cap: 25:00min