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Fitness

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

Performance

Metcon
A. Find your 3RM of:

OA BB Press
OA BB Snatch
OA BB OHS
OA BB Deadlift

Metcon
B. 3 Sets of:

Prowler Sprint

Fitness

Metcon
A. 3 Sets of:

A1. ME SB Front Squats(10+)
A2. ME Chin-over-Bar Hold(:15s +)

Metcon
B. For time:

12 SB Thrusters
10m Bear Crawl FWD
10m Bear Crawl BWD
9 SB Thrusters
10m Bear Crawl FWD
10m Bear Crawl BWD
6 SB Thrusters
10m Bear Crawl FWD
10m Bear Crawl BWD
3 SB Thrusters

Time Cap: 10:00min

Performance

Metcon
A. Find your 3RM Backsquat(2sec. pause at bottom)


Metcon
B. 3 Sets of:

B1. 10 Bent over BB Rows
B2. 10-15 BB Roll-Outs

Metcon
C. 4 Sets of:

Reverse Sled Drag

Fitness

Metcon
A. 3 Sets of:

A1. 15 Candlestick Rolls
A2. 10 Hinge Rows
A3. 5/5 Leg Circles

Metcon
B. 3 Rounds for time of:

5 DB Manmakers 2x20/10kg
20 KBS 32/24kg
20m SB Carry

Performance

Metcon
A. Find your 3RM:

Bench Press(2sec pause at bottom)
Weighted Pull-Up(Supinated)

Metcon
B. 4 Sets of:

Harnessed Sled Pull

Metcon
C. Finisher:

400m SB Carry

Fitness

Metcon
Rowing „Murph", for time:

1600m Row
100 Push-Ups
200 Pull-Ups
300 Air Squats
1600m Row

Fitness

Metcon
Teams of 2(A+B), 2 Rounds of:

A 800m Run
B ME Burpee TTB
A ME Burpee TTB
B 800m Run
A 400m Run BWD
B 40m Bear Crawl
A 40m Bear Crawl
B 400m Run BWD

Score is total # of Burpee TTB

Fitness

Metcon
Against a 25:00min running clock:

100m Run
3 Double KB Goblet Squat 2x24/16kg
3 Strict Pull-Ups
100m SB Carry
100m Run
6 Double KB Goblet Squat 2x24/16kg
6 Strict Pull-Ups
100m SB Carry
100m Run
9 Double KB Goblet Squat 2x24/16kg
9 Strict Pull-Ups
100m SB Carry
.
.
.

Performance

Metcon
AMRAP 20:

400m Run
2 Legless Rope Climbs
6 Squat Clean Thrusters 60/40kg
18 Lateral Burpees over the Bar

Fitness

Metcon
A. 4-5 Sets of:

A1. 6-8 (Weighted) Push-Ups
A2. 6-8 supinated BB Rows
A3. 6-8 Hanging Leg Raises @2121
A4. 10 (Deficit) Stiff Leg DL

Metcon
B. For time:

100 KB Snatches(total, switch whenever needed)

Time Cap: 5:00min

Performance

Metcon
A. Find your technical max of the following complex:

3 Snatch First Pulls(3sec. Pause at the knees) + 3 Hang (Power) Snatches

Metcon
B. For time:

30 Ring Muscle Ups

Time Cap: 10:00min

Fitness

Metcon
A. 3 Sets of:

A1. ME SB Front Squats(10+)
A2. HOH Sled Pull

Metcon
B. AMRAP 15:

200m Run
20 Russian Twists with Med Ball 9/6kg(total)
20 Walking Lunges with Med Ball 9/6kg(total)
200m Row

Performance

Metcon
A. 3 Sets of:

4 Paused Back Squats

Metcon
B. 3 Sets of:

15m Yoke Carry

Metcon
C. AMRAP 12:

12 C2B Pull-Ups
12 Strict HSPU
12 Thrusters 40/30kg

Fitness

Metcon
EMOM 25(5 Sets of):

1. :30s Row/AB for cal.
2. :30s WBS 9/6kg
3. :30s Burpee Pull-Ups
4. :30s KBS 24/16kg
5. :30s TTB

Score is total # of reps+calories.

Fitness

Metcon
Teams of 2, alternating tasks, AMRAP 20:

1 Rope Climb
2 Wall Walks
3/3 Pistols
4 Burpees over the Box
5 Cal. AB(/Row)