Strongman (30min) Sandbag Ground To Shoulder (Find 1RM) https://youtu.be/83zc7PQ9jBs Sandbag Bear Complex (3-2-1-1-1) https://youtu.be/-d7yZ8DtHJM AHAP (As Heavy As Possible!) Have FUN! Metcon Metcon (Time) “Madison Triplet” 5 rounds for time of: Run 450 meters 7 hay bale clean burpees M 100-lb. sandbag   F 70-lb. sandbag (45min)

Metcon Metcon (Time) For time, 4 Rounds of 15 Box Jump 36/30 400m Run (18 min) Metcon (No Measure) NFT, 3 Rounds of 20 Single-arm DB row (10 each arm) 10 Reverse DB Fly (12min) Single arm DB row: https://youtu.be/UeVlEFermvk Reverse DB Fly: https://youtu.be/hV15y4Phqug Metcon (No Measure) NFT 3 Rounds of 30 second Bicycle kicks 30 Second…

Weightlifting No Hook No Feet Snatch (@(60%+11#)x1x6) https://youtu.be/WV4aZLU2zEE (15min) Behind The Neck Jerk (@95%x2x3) (18min) From the jerk box if your weight is 185/125 or heavier Metcon Metcon (Time) For time, 30 OHS 95/65 7 Muscle ups 20 OHS 95/65 5 MU (11min)

Weightlifting Power Clean + Hang Clean (@(65%+5.5#)x(1+1)x4) https://youtu.be/790CRhKbWIU (15min) 65% of 1RM C&J +5.5# Metcon Metcon (Time) For time, 7 Rounds of 12 Thrusters 75/55 9 Toe to bar 200m Run with 20/14# Med ball (30min)

Metcon A: Metcon (AMRAP – Reps) EMOM 12 Min 0,4,8 -3 Wall Walk Min 1,5,9 – 12/10 kcal row Min 2,6,10 – 10 Handstand Kicks Min 3,7,11 – 8 Towel Pull-ups B: Metcon (Time) For time, 75 Handstand push-ups At the beginning of each minute, perform 20 Double unders (18min) C: Metcon (Time) For time,…

Weightlifting Hang Snatch (@(75%+11#)x1x4) (15min) Superset (18min) Back Squat (Speed Back squat@60%x3x5) 60% of 1RM Back Squat Good Mornings (@70%x6x5) 70% of 1RM Snatch Metcon Metcon (Time) For time, 30 Clean & Jerk 185/125 (11min)

Martial Arts Active recovery day with Martial Art Warm Up (10min) Warm ups and stretching Kicks & Strikes (10min) BAsic kicks and strikes Self Defense (15min) Kicks & Strikes (15min) Kicking combos/target kicks

Gymnastics Metcon (No Measure) Muscle up progression / Pull-up Progression (10min) Work on Ring/Bar muscle up or Kipping pull-ups/Butterfly pull-ups Metcon Metcon (Time) For time 3 Rounds of 12 Muscle ups 75 Air squats (25min) RX: Ring Muscle ups Scaled 1: Bar Muscle ups Scaled 2: 24 Pull-ups

Weightlifting No Hook No Feet Snatch (@(60%+5.5#)x1x6) https://youtu.be/WV4aZLU2zEE (18min) Push Jerk+Split Jerk Complex (@(65%+5.5#)x(1+1)x4) (15min) 5.5# added on 65% of 1RM C&J 4rounds of 1 Push Jerk + 1Split Jerk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 15  Deadlift 155/105 15 Deficit push-ups, hands on 25 pound plates 15 Box jumps, 24/20″

Metcon 1776 (Time) For time (in a team of 3) KB Swings 1.5/1 mood Box Jumps 24/20 DB Snatches 50/35 Air Squats Push- ups Burpees Pull-ups Sit-ups Double Unders SDHP 75/55 WB Shots Push press 45/35 As a team, complete a total of 1776 reps of all movements, in any order. (50min) Multiple partners may…