Weightlifting Hang Snatch (@(75%+5.5#)x1x4) (15min) Superset (15min) Speed Back Squats paired with Barbell Good Mornings Sa: Back Squat (Speed Back squats@55%x3x5) 55% of 1RM Back squat Sb: Good Mornings (@65%x6x5) 65% of 1RM snatch Metcon Metcon (Time) For time, 5 Front Squats 25 Pull-ups 4 Front Squats 20 Pull-ups 3 Front Squats 15 Pull-ups 2…

Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 45 400m Run 3 Rope Climbs 400m Run 15 Clapping Push-ups Scales: 1 Rope Climb=2 Towel pull-ups 1 Clapping push-ups = 1 Push-ups This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each…

Weightlifting No Hook No Feet Snatch (@60%x1x6) (15min) Push Jerk+Split Jerk Complex (@65% of 1RM C&Jx(1+1)x4) (15min) Metcon Isabel (Time) For Time:  30 Snatches, 135# / 95# (11min)

Gymnastics Metcon (No Measure) Handstand Push-up practice (10min) If you have HSPU, try Deficit, if you have deficit, try Parrellete. Metcon Metcon (Time) For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods/1pood 60 Sit-ups 70 Burpees (23min)

Weightlifting Power Clean + Hang Clean (@65% of 1RM C&Jx(1+1)x4) (15min) Behind The Neck Jerk (@90% of 1RM C&Kx2x4) (15min) Metcon Metcon (Time) For time, 5 rounds of 10 Toe to bar 10 Power Snatch 75/55 10 WB shots 10/9ft 20/14#(16min)

Weightlifting Hang Snatch (@75%x1x4) (15min) Superset (15min) 5 sets of 3 Speed back squats + 6 Weighted Good mornings . Use 2 barbells Sa: Back Squat (Speed squats @50%x3x5) Sb: Good Mornings (@60% of 1RM snatch x6x5) Metcon Metcon (Time) For time, 5 Rounds of 5 Deadlift 275/195 10 Burpees (11min)  

Gymnastics Metcon (No Measure) Handstand walk progression (10min) Work on Handstand Walk Metcon Metcon (Time) Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings –…

Metcon Metcon (Time) For time, 20 Wall ball shots 10ft/9ft 20/14 20 Sit-ups 20 Box jump, 24/20″ 20 Push-up 20 Clean 135/95 20 Double-unders 20 One arm DB Thrusters 50/35 20 Pull-ups 20 Overhead squat 20 Kettlebell swings 1.5/1 poods 20 Push press 95/65 20 Dips 20 Sumo deadlift high pull 95/65 20 Burpees 20…

Metcon Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12 – 12/10 Cal row Min 1,5,9,13 – 50 Double unders Min 2,6,10,14 – 10 Burpees Min 3,7,11,15 – 10 KB Swings 2/1.5pood Total 328/320 reps if you don’t miss any 12 Double under attempts if you don’t have DU Metcon (Time) For time, Run 500m 50…

Weightlifting (25min) Find 3RM on Front squat, 3RM Thruster and 3RM Push Jerk in 25min Front Squat (3-3-3) Thruster (3-3-3) Push Jerk (3-3-3) Metcon Metcon (Time) For time, 21-15-9 reps of Overhead squats 115/80 Toe to bars (11min)