Weightlifting Clean and Jerk (@(65%+11#)x(2+1)x4 ) (15min) 4 Rounds of 2 Full squat cleans+1 Split jerk @65% of 1RM C&J +11# Snatch Grip Deadlift (3-4″ Deficit@(90%+11#)x5x4) (15min) 4 Rounds of 5 Deficit SGDL @90% of 1RM Snatch+11# https://youtu.be/rbNV15FMARM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Snatches 135/105 6 Clean & Jerks 9…

Weightlifting Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (@(60%+5.5#)x(1+1+1)x4) https://youtu.be/J3beTjY8ujY (15min) 4 Rounds of 1 SHP+ 1 LHSHP + 1 LHPS @60% of 1RM Snatch+5.5# Metcon Metcon (Time) For time, 21-18-15-12-9-6-3 reps of Ring Dips OHS 115/85 (21min)

Metcon Metcon (AMRAP – Reps) EMOM 7 20 Double unders Then AMRAP Burpees for the rest of the minute. Score=Bupees – any missed DU reps Max Height Box Jump (Distance) Max Height Box Jump (15min) Find 1RM, then 3 reps at 90% of 1RM Metcon (Time) For time, 4 Rounds of 15 Box Jumps 36″/30″…

Strongman Sandbag Get up (5-5-5-5-5 AHAP) (20min) 5 rounds of 5 reps of SB Getup. As heavy as possible Metcon Metcon (Time) For time, 25 Walking Lunges 20 Pull-ups 50 Box jump 20″ 20 Double unders 25 Ring dips 20 Knee to Elbow 30 KB swing 2/1.5 pood 30 Sit-ups 20 Hang Squat cleans 75/55…

Weightlifting Snatch grip Push press+  Heaving Snatch Balance (@65%x(2+2)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 •…

Metcon Metcon (AMRAP – Reps) EMOM 4 50 Double unders Post total reps of successful DU for the score Scaled: 15 DUAs or 50 Singles Metcon (Time) For time, 5 Rounds of 12 WB shots 10/9ft @20/14# 12 Toe to bars (11min) Metcon (No Measure) NFT, 4 Rounds of 8 Barbell hip thrusters@60% of 1RM…

Weightlifting Clean and Jerk (@70%x(3+1)x4) (15min) 4 rounds of 3 Squat cleans+1 Split Jerk @70% of 1RM C&J Snatch Grip Deadlift (Deficit@90%x5x4) (15min) 4 Rounds, 5 reps of 3-4′ Decifit Snatch Grip Deadlift @90% of 1RM Snatch Metcon Metcon (Time) For time, 21-15-9 reps of Deadlift 225/155 Box Jump 24/20″ HSPU (14min)

Weightlifting Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (@60%x(1+1+1)x4) (15min) 4 rounds of 1 SHP+ 1 LHSHP+ 1 LHPS @60% of 1RM Snatch Metcon Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno,…

Gymnastics Metcon (No Measure) Pistol Progression (10min) Metcon (AMRAP – Reps) EMOM 8 Min 0,2,4,6 – 4 MUT Min 1,3,5,7 – 4 Ring Kipping pull-ups Metcon Metcon (Time) For time, 50 Pistols, alternating leg 25 Dips 40 Pistols 20 Dips 30 Pistols 15 Dips 20 Pistols 10 Dips 10 Pistols 5 Dips (17min)

Strongman Tire Flip (3-3-3-3-3-3-3 AHAP) (30min) 7 Rounds of 3 Tire flips As Heavy As Possible Metcon Metcon (2 Rounds for weight) EMOM 12 1 Squat clean Starting weights: 135/95 Add 10# each round until a failed lift, add 5# each round after the failed round. Add 2.5# each round if you fail again. Record…