Weightlifting Stage Pull Snatch (@(60%+16.5#)x2x5) https://youtu.be/gVOKm3O5nfI (18min) 5 Rounds of 2 Stage pull snatch@60% of 1RM Snatch + 16.5# Front Squat (Eccentric@(65%+16.5#)x2x3) (15min) 3 Rounds of 2 Eccentric Front squats @65%of 1RM Front Sqaut + 16.5# Metcon Metcon (AMRAP – Reps) With a continuously running clock, do 7 reps of Power snatches, do 8 reps…

Strongman Tire Flip (1-1-1-1-1-1-1 @AHAP) (25min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21 3 Tire Flip 6 SB GTS 100+/50+ 9 Burpees Tire jump

Gymnastics Handstand Walk (1 RM ) (15min) Handstand walk practice time, let’s go for the max distance challenge if you have HS-walk. If you don’t, let’s make it better! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 C2B pull-ups 5 Ring Dips 15 Squats

Weightlifting Power Clean + Push Jerk ((1+2)@(65%+11#)x4) Power clean+push jerk (15min) 4 Rouunds of 1 Power clean + 2 Push Jerk @ 65% of 1RM C&J + 11# Snatch High Pull + Low Hang Snatch Pull ((1+3)@(60%+11#)x4) https://youtu.be/WXoIHlJ7u4s (15min) 4 Rounds of 1 SHP + 3 LHSP@60% of 1RM Deadlift +11# Metcon Metcon (Time) For…

Weightlifting Push Press (with 10 second hold @(50%+11#)x5x3) (15min) 3 Rounds of 5 Push presses with 10 second hold at the top of each rep. 50% of 1RM C&J plus 11# working weight Clean and Jerk (@80%x1x4) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 5 9 Handstand Push ups 6 Burpees 3 Snatches 165/115 Compare…

Weightlifting Stage Pull Snatch (@(60%+11#)x2x5) https://youtu.be/gVOKm3O5nfI (15min) Snatch doiubles at 60% of 1RM snatch, 5 rounds Front Squat (Eccentric @(65%+11#)x2x3) (15min) *3second eccentric descend, 1 second pause at the bottom, explode get up Metcon Metcon (AMRAP – Reps) AMRAP 12 5 Deadlift 315/205 3 Bar Muscle up

Metcon Metcon (No Measure) Triple under practice (5min) Metcon (AMRAP – Reps) EMOM 7 4 TUAs or 4 DUAs Post total successful reps for the score Metcon (Time) For time, 7 rounds of 1 Rope climb 10 WB shots 10ft/9ft 20/14# 15 KB swings 1.5/1pood 20 Double unders (25min)

Strongman Tire Flip (3-3-3-3-3  ) (20min) Metcon Metcon (AMRAP – Reps) 2 Rounds for reps AMRAP 2 Sandbag GTS 120 or 100/70 or 50 1min rest AMRAP 2 10m Sled Push 180/125 1min rest AMRAP 2 Row for cal 1min rest (18min)

Weightlifting Power Clean + Push Jerk (1 Power clean+2 Push jerk@(65%+5.5#)x4) Power clean+push jerk (15min) 1 Power clean + 2 Push Jerks @65% of 1RM C&J+5.5#, 4 rounds Snatch High Pull + Low Hang Snatch Pull (1 SHP+3 LHSP@(60%+5.5#)x4) https://youtu.be/WXoIHlJ7u4s (15min) 1 Snatch High Pull+3Low Hang Snatch Pull@60% of 1RM Deadlift+5.5#, 4 Rounds Metcon Metcon…

Gymnastics Metcon (AMRAP – Reps) EMOM 12 Min 0,4,8- 2 Handstand Side walk over a plate Min 1,5,9 – 10 Superman with 3second hold Min 2,6,10 -10  HS shoulder tap Min 3,7,11 – 2x10m SB carry AHAP Total 72 reps Metcon Metcon (Time) For time, 3 rounds of 100m Walking lunges 20m HS walk 50…