A
1000m Row for time

B
500m Ski for time

Metcon
8 rounds for time
8 DB Alt Snatch (50/35)
8 Goblet Reverse Lunges
8 Burpees

Take 15-20 minutes to establish a New 1 rep Max.

Metcon
6rounds for time
12 Box Jump Overs (24"/20")
4 Squat Cleans (135/95, Rx+185/125)
1 Rope Climb (Rx+ 2 BMU)

Pause Back Squats
8 sets of 3 Back squats with a 3 second Pause at the bottom of the squat.
Choose your weight for the following sets
Sets 1 & 2
Sets 3 & 4
Sets 5 & 6
Sets 7 & 8

Metcon
For time
21-18-15-12-9-6
Hang Power Clean (95/65)
Lateral Burpees over the Bar

Deadlift + Power Clean + Hang Power Clean + P.Jerk
Take 15 minutes to establish a challenging complex.

Sn. grip Deadlift + Power Snatch + Hang P. Snatch
Take 15 minutes to establish a challenging complex

Metcon
3 rounds for total time
9-6-3
Thrusters (95/65)
Chest to Bar Pull Ups
Rest 1 minute between rounds

More Rowing
7 rounds for total time
18/16 Cal Row
Rest 1 minute between rows

Metcon
5 rounds for time
20 Box Jumps (24"/20")
13 Wallball (20/14)
20 MB Sit Ups + Toss against the wall
13 Burpees

Pause Front Squat
8 sets of 3 Front squats with a 3 second Pause at the bottom of the squat.
Choose your weight for the following sets
Sets 1 & 2
Sets 3 & 4
Sets 5 & 6
Sets 7 & 8

Metcon
Amrap for 14 minutes
3 Shuttle Sprints
5 Deadlfits (135/85)
3 Power Snatches (135/85)
5 TTB
Rest 1 minute between rounds

3 rounds for time

21 Box Jumps (24/20)

15 Hang Power Snatches (75/55)

9 TTB

Double Under Practice
EMOM for 8 minutes
Min 1: 40 seconds of Max DU
Min 2: 20 second Hollow Hold
 
Score total of DU

Metcon Chipper
For time
120 Air Squats
10 Down/Back Turf Length Runs
80 Goblet Squats (55/35)
6 Down/Back Turf Length Runs
40 Ring Rows
20 Push Up + DB Renegade Rows (35/25)

Hang Power Clean + Power Clean + Hang Power Clean
8 sets of the Power Clean & Jerk Complex.
1 Hang Power Clean + Power Clean + Push Jerk
Build over the 8 sets.

Hang Power Snatch + Power Snatch + Hang Power Snatch
8 sets of the Power Snatch Complex.
1 Hang Power Snatch + Power Snatch
Build over the 8 sets

Metcon
Amrap for 16 minutes
23 Push Jerks (95/65)
23 Cal Row
23 Hang Power Clean
23 Hand Release Push Ups

Rowing
For total Calories Rowed
4 minute Row
rest 3 minutes
4 minute Row
 
Goal is to stay between 28-32 S/M

Metcon
AMRAP for 20 minutes
10 Plate Ground to Overhead (45lb/35lb)
20 Overhead Walking Lunges Steps
10 Chest 2 Bar Pull Ups (Rx+3 BMU)
20 Sit Ups