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Fitness

Metcon
Teams of 2(A+B), for time:

400m SB Carry(A and B with 1 SB)
40 Inverted Burpees while partner holds Arch Hold(switch whenever needed)
400m Walking Lunges(A or B working at a time, switch whenever needed)
40 Inverted Burpees while partner holds Arch Hold(switch whenever needed)
400m Partner Carry(switch whenever needed)

Fitness

Metcon
A. 3 Sets of:

A1. 10 sup. DB Bent over Row
A2. ME SB Front Squats(8+)
A3. ME L-Hang(:15s+)

Metcon
B. 2 Rounds for time of:

400m Run
7 Ring/Stationary Dips
14 WBS 9/6kg
14 Ring/Stationary Dips
28 WBS 9/6kg

Time Cap: 12:00min

Performance

Metcon
A. 3 Sets of:

A1. 3 Paused OHS
A2. ME L-Hang(:15s+)

Metcon
B. 2 Rounds for time of:

200m Run
8 Strict HSPU
12 Strict Pull-Ups

Time Cap: 8:00min

Fitness

Metcon
3 HOH Sled Pulls
3 Reverse Sled Drags
3 Harnessed Sled Pulls
3 Prowler Sprints

Performance

Metcon
A. 3 Sets of:

15m Yoke Carry

Metcon
B. AMRAP 7:

7 SB Squats + 15m SB Carry

Metcon
C. AMRAP 7:

7 OA Deadlift + 15m Suitecase Carry L
7 OA Deadlift + 15m Suitecase Carry R

Fitness

Metcon
A. EMOM 12:

Even: 12 WBS 9/6kg
Odd: 12 KBS 24/16kg

Metcon
B. EMOM 12:

Even: 8 Burpees to plate
Odd: 12 Bumper Plate GTO 20/10kg

Metcon
C. Finisher:

200m SB Carry

Performance

Metcon
A. Find your 1RM Clean&Jerk


Metcon
B. For time:

40 WBS 9/6kg
400m Run
40 WBS

Time Cap: 8:00min

Fitness

Metcon
Teams of 3, for time:

9 (Legless) Rope Climbs
60 DB (Squat) Cleans 2x20/10kg
600m Row
60m Wheel Barrow
60m Prowler Sprint
60m Wheel Barrow
600m Row
60 DB (Squat) Cleans 2x20/10kg
9 (Legless) Rope Climbs

Time Cap: 25:00min

Performance

Metcon
A. 3 Sets of:

A1. 10 Deadlifts
A2. 10-15 Strict TTB

Metcon
B. 3 Rounds for time of:

200m Run
8 Push Jerks 60/40kg
12 C2B Pull-Ups

Time Cap: 8:00min

Fitness

Metcon
A. 3 Sets of:

A1. 10 SB Squats + 15m SB Carry
A2. 6-8 (Weighted) Push-Ups

Metcon
B. 3 Sets of:

B1. 30m SB OH Carry
B2. 6-8 (Weighted) supinated wide grip Pull-Ups

Metcon
C. „12.1", AMRAP 7:

(Target) Burpees

Performance

Metcon
A. 3 Sets of:

A1. 10 Backsquats
A2. 3-5 Strict Ring Muscle-Ups

Metcon
B. For time:

12 cal. AB Legs only
12 SB Front Squats
12 cal. AB Arms only
12 Push-Ups
12 cal. AB
12 SB Thrusters

Time Cap: 5:00min

Fitness

Metcon
Teams of 2, alternating tasks, AMRAP 30:

200/150m Row
5 Strict Pull-Ups/RR
10 KBS 32/24kg
15 Box Jumps
20 Burpees

Fitness

Metcon
4 Rounds for time of:

400m Run
25 Ring Push-Ups
25 DUs
25 OA KB Thrusters 24/16kg L
25 DUs
25 OA KB Thrusters 24/16kg R

Time Cap: 35:00min

Fitness

Metcon
A. 3 Sets of:

A1. 10-15 UB Ring MU Transitions
A2. 7 Sumo Stance Double KB Deadlift(Hand release at bottom)

Metcon
B. SB „Grace", for time:

30 GTO with SB/DB

Time Cap: 5:00min

Performance

Metcon
A. Find your 7RM Sumo Deadlift


Metcon
B. 3 Sets of:

HOH Sled Pull

Metcon
C. 3 Rounds for time of:

7 Bar Muscle-Ups
9 Hang Power Cleans 60/40kg

Time Cap: 9:00min

Fitness

Metcon
A. EMOM 20(4 Sets) of :40s Work/:20s Rest:

1. SB Front Rack Walking Lunges
2. Noes&Toes Handstand Hold
3. Alternating DB Snatches 20/10kg
4. Inverted Ring Rows(Neutral Grip)
5. DUs

Score is total # of reps.

Performance

Metcon
For time:

30 Strict HSPU
30 DB Push Presses 2x20/10kg
30 Strict Pull-Ups
30 OA DB Snatches 20/10kg
30 Strict TTB
30 DB Front Rack Walking Lunges
30 Strict Ring Dips
30 Alternating DB Tripod Rows 2x20/10kg

Time Cap: 20:00min