Strength/Skill:

5 Sets
5 Bench Press @6-8/10 RPE
5 Tempo Dumbbell Chinese Rows (5 seconds down, 1 second hold at top and bottom of each rep) @6-8/10 RPE
*Rest as needed between sets.

Metcon:

3 Sets
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-

Metcon: Time cap: 15 min

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
  Rest 1 min.

•15 front squats

• 30 chest-to-bar pull-ups
• 15 thrusters
  Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk

Time begins immediately following the completion of 21.3.

Strength/Skill:

3 Sets
1 Snatch @75-80% 1RM Snatch

3 Sets
1 Snatch @80-85% 1RM Snatch

3 Sets
1 Snatch @85-85+% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

*Rest 60-90 seconds in between sets.
**Score is heaviest weight you hit.

Metcon:

60/48 Calorie Ski
-into-
3 Rounds
20 Power Cleans (115/80)
15 Strict Handstand Push Ups
-into-
60/48 Calorie Ski

Strength/Skill:

In 10 singles or less, build to a heavy Back Squat for the day.

Metcon:

5 sets (1 set every 6 minutes)
30/24 Calorie Standing Bike Erg
15 Back Squats (185/125)
3 Rope Climbs

Strength/Skill:

3 Sets
7 DB Pulsing Bulgarian Split Squat (each side) @6.5-7/10 RPE
*Rest 60 seconds between sets.

Metcon:

“Open 12.4”
AMRAP in 12 minutes
150 Wall Ball Shots (20/14) (10/9)
90 Double-Unders
30 Muscle-Ups

Strength/Skill:

3 Sets
1 Snatch @70-75% 1RM Snatch

3 Sets
1 Snatch @75-80% 1RM Snatch

3 Sets
1 Snatch @80-85% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

**Rest 60-90 seconds in between sets.

Metcon:

For Time:
2000m Seated Bike Erg (Damper 10) (OR 80/65 Calorie Echo Bike)
100 GHD Sit Ups
2000m Seated Bike Erg (Damper 10) (OR 80/65 Calorie Echo Bike)

Strength/Skill:

4-5 Sets
60 Second Back Squat Squat Hold (Every 10 seconds do 1 Back Squat) @7-8/10 RPE
*Rest as needed between sets
**Barbell stays on your back for entire set.

Metcon:

21-15-9
Deadlift (225/155)
Bar Facing Burpee
-Rest 1:1-
15-12-9
Hang Power Clean (155/105)
Burpee Box Jump Over
-Rest 1:1-
9-6-3
Thrusters (135/95)
Burpee Bar Muscle Up

Strength/Skill:

Barbell Cycling Work
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @5/10 RPE
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @5.5/10 RPE
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @6/10 RPE
(optional set)
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @6.5/10 RPE
**Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets

Metcon:

For Time
30-20-10
Deadlift (225/155)
Burpee Box Jump Over (24/20)

-Directly into-

20 Ring Muscle Ups