Weight

Strength

Clean & Jerk

10 Rep Max

Rounds/Reps

Metcon

AMRAP 12:

AMRAP 12:

2 Squat Cleans* (135/95)

40 Double Unders

8 Toes to Bar

* Add 2 Squat Cleans Every Round

Gymnastics Skill Work

Bar Muscle Up Drills

EMOM 6:

Level 1: Controlled Kipping Swing

Level 2: Pull Up/ Chest to Bar Negatives

Level 3: Hip to Bar Kip

Level 4: Banded or Box Bar Muscle Up

Level 5: Bar Muscle Ups

*See athlete notes for details

Time

Metcon

10 Rounds For Time:

8 Deadlifts (185/135)

6 Strict Ring Dips

4 Strict Pull-ups

200 Meter Run

Time Cap: 30 Minutes

Weight

Strength

Push Press

1 Rep Max

Time

"Omar"

For Time:

10-20-30 Thrusters (95/65)

15-25-35 Bar-Facing Burpees

Metcon

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.

Weight

Strength

Back Squat

3 Rep Max

Time

Metcon

7 Rounds For Time:

7 Chest to Bar Pull-ups

7 Dumbbell Front Squats

7 Dumbbell Push Jerks (R)

7 Dumbbell Push Jerks (L)

Dumbbells: (50/35)'s

Metcon

For Time:

100/80 Calorie Bike

50 Deadlifts (225/155)

30 Wall Walks

* Partition However You'd Like

Time Cap: 25 Minutes

"31 Heroes"

AMRAP 31:

[TEAMS OF 2]

Partner A performs AMRAP of:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

While Partner B performs:

400 Meter Weighted Run (45/25 Ib)

Partners switch after each Run.

Weight

Strength

Power Snatch

10 Rep Max

Time

Metcon

For Time:

50 Power Snatches (95/65)

30 Bar-Facing Burpees

1,000/800 Meter Row

Time Cap: 15 Minutes

Metcon

AMRAP 20:

27 AbMat Sit-ups

21 Dumbbell Bench Press (50/35)'s

15 Pull-ups

9 Shuttle Runs

Weight

Strength

Split Jerk

2 Rep Max

Rounds/Reps

Metcon

AMRAP 15:

30 Wallballs (20/14)

20/15 Calorie Row

10 Power Cleans (135/95)

Metcon

5 Rounds For Time:

12 Toes to Bar

400 Meter Run

24 Dumbbell Snatches (50/35)

Rest 1 Minute Between Rounds

Time Cap: 27 Minutes

Weight

Strength

Front Squat

5 Rep Max

Rounds/Reps

Metcon

AMRAP 12:

60/50 Calorie Bike

Max Rounds With Time Remaining..

30 Double Unders, 1 Front Squat

30 Double Unders, 2 Front Squats

30 Double Unders, 3 Front Squats

....

Barbell: (115/85)

Time

Metcon

30-20-10:

Push Press (115/85)

Burpee Pull-ups

Box Jump Overs (30"/24")

Time Cap: 20 Minutes

Reps

Team "Nukes"

[TEAMS OF 3]

AMRAP 10:

1 Mile Run

Max Deadlifts (315/225)

Directly Into...

AMRAP 10:

1 Mile Run

Max Power Cleans (225/155)

Directly Into...

AMRAP 10:

1 Mile Run

Max Overhead Squats (135/95)

Weight

Strength

Snatch

1 Rep Max

Time

Metcon

For Time:

90/75 Calorie Row

75 Hang Power Snatches (75/55)

60 Toes to Bar

Partition However You'd Like

Time Cap: 18 Minutes

Reps

Metcon

4 Rounds For Total Reps:

3 Minute Echo Bike Calories

2 Minute Shuttle Runs

1 Minute Dumbbell "Macho Man" (50/35)'s

1 Minute Rest

Staff Notes

Metcon:

1 Round of Dumbbell Macho Man:

3 Dumbbell Power Cleans

3 Dumbbell Front Squats

3 Dumbbell Push Jerks

Weight

Strength

Bench Press

5 Rep Max

Rounds/Reps

Metcon

AMRAP 15:

5 Chest to Bar Pull-ups

30 Double Unders

10 Push-ups

Time

Metcon

10 Rounds For Time:

15/12 Calorie Row

15 Wall Balls (20/14)

Rest 1 Minute Between Rounds

Weight

Strength

Overhead Squat

10 Rep Max

Time

Metcon

3 Rounds For Time:

400 Meter Run
20 Burpees
1,000/800 Meter Bike

Time Cap: 20 Minutes

10 Rounds For Time:

10-1 Bench Press (155/105)

5 Strict Pull-ups

250/200 Meter Row