Weightlifting World Class Transference Week4 WK4: Snatch (From the low block 3×1@80%+###) (15min) Target +11#/wk if work sets >220# Target +5.5/wk if work sets <= 220# WK4: Pause Back squat (3×1@70%+###) Come to a complete stop in the bottom of the squat and hold for 2 seconds (15min) Target +22#/wk if work sets >330# Target…

Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) To learn more about Kalsu click here (50min) Scaling: 100 thrusters 95/65 3 Burpees every min on the min

Metcon Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squats In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004 To learn more about Maupin click here (45min)

Weightlifting World Class Transference Week3 WK3: Clean (1×1@97%) (15min) Metcon Metcon (Time) For time, 2 Rounds of 60 seconds HS hold 60 seconds static hang 15 shoulder press 115/80 15 strict pull up (15min)

Weightlifting World Class Transference Week3 WK3: Clean High Pull+Low Hang Clean & Jerk (3x(1+1)@75% of C&J+##) (15min) Traget +11#/wk if work sets >242# Target +5.5#/wk if work sets <=242# WK3: Front Squat (2×1@92%) (15min) If you don’t have FS 1RM, use 86% of your BS 1RM as 1RM FS. Metcon Metcon (AMRAP – Rounds and…

Weightlifting World Class Transference Week3 WK3: Snatch (from low block, 5×1@80%+##) (15min) Target +11#/wk if work sets >220# Target +5.5#/wk if work sets<=220# WK3: Pause Back squat (4×2@70%+##) Come to a complete stop in the bottom of the squat and hold for 2 seconds (15min) Target +22#/wk if work sets >330# Target +11#/wk if work…

Gymnastics Deficit Handstand Push-ups (Find 1RM, Then 3×1 @max deficit) (10min) If you don’t have HSPU, 3×10 HS Kicks 3 Wall Walk Handstand Walk (3x Max distance attempts ) (7min) Metcon Metcon (Time) For time, 3 Rounds of 9 Bar MU (Scaling: 5 Ring rows+5 Ring Dips) 36ft HS Walk (Scaling: 72ft Bear Crawl) 36-45-54…

Strongman Tire Flip (As teams of 2, 3x10m AHAP) (30min) Metcon Metcon (Time) As teams of 2, For time, 50 SB GTS 150/100 100m Farmers Carry 220/160 50 Fat bar STO 135/95 One athlete can work at a time, (21min) Minimum 3 reps to switch for SB and Fat bar

Weightlifting World Class Transference Week2 WK2: Clean High Pull+Low Hang Clean & Jerk (4x(1+1)@75%+#) (15min) Target +11# if work sets >242# Target +5.5# if work sets <=242# WK2: Front Squat (3×1@88%) (12min) Metcon Otis (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift…

Gymnastics Metcon (AMRAP – Reps) Pistol Progress for 7min Then AMRAP 3 Pistols alternate legs (10min) Metcon Metcon (Time) 2018 Regional Event5 For time 50 HSPU 50 T2B 50 Cal Bike 50 DB box step over 50/35 on 24/20″ 50ft Right arm DB OH lunges 50ft Left arm DB OH lunges (30min)