A) CF Metcon

B) Muscle up / HSPU ladder; 1 mu, 2 hspu, 2 mu, 4 hspu etc. repeat 3 to 4 times, and go strict on hspu if you can.

25 yd bear crawl / 25 yd crab walk (25 yds = 1 point)

25 DU’s / 25 burpees (25 of either = 1 point)

25 Tire flips / 25 sledge slams tot (25 reps = 1 point)

25 wall bals / 25 ring rows (25 reps = 1 point)

A) Push Jerk; 5 sets of 2 @ 80% of clean and jerk 1RM

B) CF Metcon

C) Accumulate 3 minutes of handstand holds, 6 alternating pistols every time you break. Use of a wall is acceptable.

A) Sprints: 100 m @75% EMOM for 12 minutes

B) 10- 8- 6- 4- 2 reps of

Bench Press bw for males/80% bw for females

Front squats bw for males/80% bw for females (no racks)

strict ring dips

burpee box overs

A) Strength: Deadlift 4 x 10 @ 70% of your 3RM

* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able

Rest no more than 90 seconds between sets and they should be unbroken

B) Metcon:

A) Clean and Jerk; 12min e2mom @ 85% plus 5#

B) CF Metcon

C) 4 sets of 5 strict toes to bar

 

A) Strength: Back Squat 3, 3, 3, 3, 3 take 5 sets to build to your heaviest set of 3 (finding a 3 rm) or. . . *

* If less than 3 months lifting experience continue with 3 x 5, adding 5# per week or as able

B) Metcon:

A) Back Squat; 1 @ 90% plus 5 – 10#s, then 2 sets of 5 at 45# down

B) CF Metcon

C) For time; 25 sit ups, 1min plank, 25 sit ups, 1min plank

A) Oly: Power Snatch (3, 3, 2) 1, 1, 1, 1 take 3 “warm up” sets to get to a moderately heavy weight and then 4 attempts to pull a heavy single.* 20 minutes for the lifting portion; working on form/technique and adequate rest time.