Gymnastics Metcon (No Measure) EMOM 12 Minute 0,4,8 – 6 Ring Dips Minute 1,5,9 – 4 L-sit Ring-pull up Minute 2,6,10 – 3 L-sit strict Muscle up Minute 3,7,11 – Rest Metcon (No Measure) NFT 6 Rounds of 1 Wall walk 30 second HS hold (15min) Metcon Metcon (AMRAP – Rounds and Reps) Complete as…

Metcon Metcon (3 Rounds for time) Establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. Post your max deadlift load and times for each set of cleans to comments. (45min)

Metcon Metcon (Time) For time, Move 700lb. of odd objects 50m and back again. Use Plates, DBs, KBs, Sandbags,  Firewood or whatever you can find to accumulate approximately 700lb. worth Post time and type of objects moved. (45min)

Weightlifting Clean and Jerk (@(70%+11#)x(2+1)x4 ) (15min) 4 rounds of 2 squat cleans+1Split jerk @70% of 1RM C&J +11# Snatch Grip Deadlift (3-4″ Deficit@(90%+22#)x5x4) (15min) 4 Rounds of 5 Deficit snatch grip deadlift@90% of 1RM Snatch+22# Metcon Metcon (Time) For time, 21-15-9 reps of Hang squat cleans 115/80 C2B Pull-ups (15min)

Weightlifting Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (@(60%+11#)x(1+1+1)x4) https://youtu.be/J3beTjY8ujY (15min) 4 Rounds of 1 SHP+1LHSHP+1LHPS@60% of 1RM Snatch +11# Metcon Metcon (Time) For time, 20 Burpees 20 Hang Squat Snatch 135/95 20 Bar Muscle up 20 Hang Squat Snatch 135/95 20 Burpees (30min)

Gymnastics Metcon (No Measure) Pull-up Efficiency if you have a pull-ups – Kipping/Strict/Butterfly/Chest to Bar If you don’t have a pull-up 4×8 Banded strict chin up (8min) Metcon Sandbag Get up (4×4@AHAP) https://youtu.be/RC7BFsclSoM (18min) 4 rounds of 4 SGU as heavy as possible The sum of 4 weights used each round as the score. Metcon…

Weightlifting Snatch grip Push press+  Heaving Snatch Balance (@(65%+22#)x(1+1)x3) From the rack •        Start in Snatch Grip BTN • Slow dip and drive the bar up • Rotate shoulders and lock out elbows • Heaving Snatch Balance • Dip and drive • Moving your feet and locking your elbows out at the same time •…

Weightlifting Back Squat (@(65%+11#)x8x4) (18min) 4 Rounds of 8 Speed Back squats @65% of 1RM Back Squat +11# Metcon Metcon (Weight) EMOM 12 1 Full squat snatch 95/65 and add weight each round. Post the last round’s weight for the score Annie (Time) 50-40-30-20-10 Double-unders Sit-ups (11min)

Metcon Metcon (Time) For time, 2 Rounds of 50 L-pull up 50 AbMat Sit-ups (25min) Metcon (No Measure) NFT 3 Rounds of 10 Single arm DB row (L/R each) 10 Reverse DB Fly 8 YTW (18min) Single Arm DB Row: https://youtu.be/UeVlEFermvk Reverse DB Fly: https://youtu.be/hV15y4Phqug YTW: https://youtu.be/lDRS97PJyjQ

Weightlifting Snatch grip Push press+  Heaving Snatch Balance (@(65%+11#)x(2+1)x4 ) From the rack •        Start in Snatch Grip BTN • Slow dip and drive the bar up • Rotate shoulders and lock out elbows • Heaving Snatch Balance • Dip and drive • Moving your feet and locking your elbows out at the same time…