Metcon Metcon (4 Rounds for reps) EMOM 24 Min 0,4,8,12,16,20 – 12/10 Cal Row Min 1,5,9,13,17,21 – 15 Sit-ups Min 2,6,10,14,18,22 – 50 Double Unders Min 3,7,11,15,19,23 – 10 WB shots 10ft/9ft 20/14# Post total reps completed for each movement Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Triple unders 15 KB Swings 1.5/1…

Weightlifting Deadlift (Find 1RM) (20min) Metcon Metcon (Time) For time, 50 DB Snatch 50/35 5 Rope Climb 40 DB Snatch 4 Rope Climb 30 DB Snatch 3 Rope Climb 20 DB Snatch 2 Rope CLimb 10 DB Snatch 1 Rope Climb RX+: KB 1Pood/1.5Pood (30min) DB Snatch: https://youtu.be/9520DJiFmvE KB Snatch: https://youtu.be/ZQccQg4kDf8

Weightlifting Back Squat (Find 1RM) (20min) Split Jerk (Work up to a heavy single or Find 1RM) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Deadlift 205/145 10 HSPU 10 Box Jump 24/20

Gymnastics Metcon (AMRAP – Reps) EMOM 7 1 Muscle up 1MU= 4 Ring row+ 4 Ring Dips Post total number of successful reps Metcon Metcon (AMRAP – Reps) EMOM 7 7 TUA or 7 DUA Post total successful reps for the score Metcon (Time) For time, 4 Rounds of 400m Run 20 Ring Dips (21min)

Weightlifting Clean and Jerk (Find 1RM) (20min) Front Squat (Work up to a heavy single or Find 1RM) (10min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 Weighted Sit-up 50/35 DB 20 TGU 50/35 DB 30 Weighted Sit-ups 50/35 DB 40 Single arm OHS 50/35 DB TGU: Single arm OHS:

Metcon Metcon (Weight) 1-rep-max* complex of: Deadlift / hang clean / hang clean and jerk (10min) Metcon (Time) For time: 30 synchronized toes-to-bars 40 synchronized single-arm dumbbell snatches 50 synchronized dumbbell box step-overs 40 synchronized single-arm dumbbell snatches 30 synchronized toes-to-bars Men use 50-lb. dumbbells, 24-in. box Women use 35-lb. dumbbells, 20-in. box (15min) Scaled…

Metcon Metcon (Time) 2 rounds for time of: 100-cal. row (total, switching every 25) 50 handstand push-ups (total) (20min)

Weightlifting Shoulder Press (Find 1RM) (15min) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 reps each* of: Bar muscle-ups Squat snatches * Athletes work one at a time, alternating after each round. Men use a 95-lb. barbell Women use a 65-lb. barbell (20min) Scaled 10-9-8-7-6-5-4-3-2-1 reps each* of: Chin-over-bar pull-ups Squat snatches * Athletes work one at a time,…

Weightlifting Clean (Find 1RM) (20min) Metcon Metcon (Time) Three rounds for time of: 15 Chest to bar pull-ups 20 Burpees 15 Sumo-deadlift high-pull 95/65 (15min) Metcon (No Measure) NFT 2 Rounds of 10 Barbell rollout 10 Hanging leg raise 60sec Plank hold (10min)

Weightlifting Snatch (1RM) (20min) Overhead Squat (Work up to a heavy single) (8min) Metcon Metcon (Time) For time, 21-15-9 reps of Toe to bar Snatch 115/85 (15min)