Strength/Skill:

12 minutes to build to a heavy Power Clean

Metcon:

3 Rounds:
21 Calorie Row
15 Toes to Bar
9 Front Squats (185/125)

Strength/Skill:

5 Sets (every minute on the minute)
7 Sumo Deadlift @8/10 RPE
-Directly into-
5 Sets (every minute on the minute)
3 Sumo Deadlift @9/10 RPE

Metcon:

3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

Strength/Skill:

12 Sets (New set every minute)
1 Split Jerk
*Build to a heavy single for the day.
**Minimum of 10 sets. Can do as many as 12 sets.

Metcon:

4 Sets
12/10 Calorie Ski OR Row
36 Double Unders
6 Sandbag Cleans (150/100)
36 Double Unders
12/10 Calorie Ski OR Row
-rest 1:1 b/t sets-

*Rx’d sub for Sandbag Cleans: 6 Power Cleans (185/125)

Strength/Skill:

12 minutes to build to a heavy set of 1 Power Snatch + 1 Snatch Balance.

-Rest 3 Minutes-
-Then-

5 Sets
1 Power Snatch + 1 Snatch Balance @85-90% of heavy set from above.
*Rest 90 seconds in between sets.

Metcon:

90ft Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (70/50)

*switch arms on lunge every 45ft

Strength/Skill:

5 Sets of (every minute on the minute):
3 Clean Pull @100-105% 1RM Clean
-Directly into-
5 Sets (every minute on the minute)
2 Clean Pull @105-110% 1RM Clean

Metcon:

50 Dumbbell Front Squats (2×35/25)
50 Box Jumps (24/20)
-rest 3 minutes-
50 Dumbbell Shoulder to Overhead (2×35/25)
50 Burpee Over Dumbbell
-rest 3 minutes-
25 Dumbbell Front Squats (2×35/25)
25 Box Jumps (24/20)
-rest 3 minutes-
25 Dumbbell Shoulder to Overhead (2×35/25)
25 Burpee Over Dumbbell

Strength/Skill:

Take 10-12 minutes to establish a heavy set of 2 Split Jerk.

-Rest 3 minutes-
-Then-

20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7.5/10 RPE, Set 2 @8.5/10 RPE, Set 3 @9.5/10 RPE

Metcon:

5 Rounds
15 GHD Sit Ups
10 Deadlifts (225/155)
5 Shuttle Runs (50ft)

*Rx Sub for GHD Sit Up: 30 Abmat Sit Up.

Strength/Skill:

12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerks

-Then-

20 Sets (New set every :30)
1 Power Clean + 1 Push Jerk @80-85% of established heavy set from 12 minutes.

Metcon:

4 Sets
12 GHD Sit Ups
6 Ring Muscle Ups
6 Squat Snatch (135/95)
12 GHD Sit Ups
-rest 1:1 b/t sets-

*Rx Sub for GHD Sit Up: 24 Abmat Sit Up.

Strength/Skill:

2 Sets
Squat Clean + Power Clean + Squat Clean @80% 1RM Clean

3 Sets
Squat Clean + Power Clean + Squat Clean @ 85-85+% 1RM Clean.

*Touch and go reps.

Metcon:

27-21-15
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)
-rest 3 minutes-
21-15-9
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)
-rest 90 seconds-
15-12-9
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)