Weightlifting Clean and Jerk (1RM) (25min) Metcon Metcon (Time) For time, 250m Row 21 Thrusters 75/55 12 C2B Pull-ups

Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 45 400m Run 3 Rope Climb from seated position 15 Clapping push-ups

Weightlifting Snatch (1RM) (20min) Overhead Squat (Work up to a heavy single) (10min) Metcon Isabel (Time) For Time:  30 Snatches, 135# / 95# (13min) Squat snatches today

Gymnastics Metcon (No Measure) Muscle up progression (10min) Keep working toward a MU or the better MUs. MU is a long journey, all the long journey starts from the first step and it will be completed through long time with accumulate of small progress. It might happen today or it might not happen today.  All…

Weightlifting A: Clean (Work up to a heavy single) (13min) B: Metcon (Weight) EMOM 7 1 Squat clean + 2 Low Hang squat cleans @65% of pt A If you miss any round, take off 5# each time. Record the last round’s weight for the score Metcon Metcon (AMRAP – Reps) AMRAP 9 2-4-6-8-10… reps…

Weightlifting A: Snatch (Work up to a heavy single) (13min) There’s only 13 minutes, move up the weight fast enough so you can reach about 90%-98% of 1RM snatch. B: Metcon (Weight) EMOM 11 1 Snatch @80% of the heaviest weight you lifted from pt.A Record the last round’s weight used. You have only 2…

Gymnastics Metcon (No Measure) Muscle Up progression, Work on Ring/Bar MU (10min) Metcon Metcon (AMRAP – Reps) 00:00-03:00 Perform 3rds of 3 Pull-ups 6 Push-ups 9 Squats 03:00-06:00 Perform 3rds of 4 Pull-ups 8 Push-ups 12 Squats 06:00-09:00 Perform 3rds of 5 Pull-ups 10 Push-ups 15 Squats . . etcContinue for as long as possible…

Metcon Let me know if you are doing 19.3 Metcon (4 Rounds for time) 4 rounds, each for time, of:
Bike 1 mile Rest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round. Post times for each round to comments. (40min)

Weightlifting Clean and Jerk (Work up to a heavy single) (20min) Metcon Metcon (Time) For time, 20 Clean & Jerk @225/155 (12min) Scaling (int) 185/125 (Beg) 115/75

Gymnastics Metcon (No Measure) Muscle up progression – Work on your Ring/Bar Muscle ups (10min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 15 L-pull-up 15 Hip Extensions