EMOMx6 EMOTM for 6 minutes: 0-3: 2 Snatches @ 70% 3-6: 2 Clean & Jerks @ 70% Metcon 20 minute AMRAP: 50 wall ball shots (20/14) 50 double unders 40 box jumps (24/20) 40 toes-to-bar 30 chest-to-bar pull-ups 30 burpees 20 power cleans (135/95) 20 jerks (push or split) 10 power snatches 10 ring muscle-ups

Metcon 400m forward sled drag (65/45) 400m backward sled drag 400m run Bench Press 65% x 8 75% x 5 85% x 3 90% x 1 88 % x 3 78% x M.E. Add 5-10lbs if all reps and sets were completed 8.03.2017 - Only go to failure if you have a spot. Aim for [...]

Power Clean 3x3 Power Clean for load: #1: 3 reps @ 70% #2: 3 reps @ 70% #3: 3 reps @ 70% Clean Pull 3x3 Clean Pull for load: Metcon 9 minute AMRAP: 6 strict pull-ups 9 front squats (115/75) RX+= (135/95)

M.E. HSPU 3 minutes M.E. HSPU (or skill work) Rest 2 minutes 2 minutes M.E. HSPU Rest 1 minute 1 minute M.E. HSPU RX+ Strict HSPU The Chief Max rounds in 3 minutes of: • 135 pound Power cleans, 3 reps • 6 Push-ups • 9 Squats Rest 1 minute. Repeat for a total of [...]

Overhead Squat 5x3 Working up to 70% of 1RM Metcon 21-15-9 Hang power snatch (95/55) Calorie row Directly into: 21-15-9 Box jump over (20) Pull-ups

Metcon 5 minute AMRAP: 400m farmer's carry (AHAP) M.E. cal row 5 minute rest 5 minute AMRAP: 5 pull-ups 15 air squats 5 minute rest 5 minute AMRAP: 400m farmer's carry (AHAP) M.E. cal row 5 minute rest 5 minute AMRAP: 10 push-press (95/65) 10 T2B - Farmer's carry 1 = 1 rep Coach's Choice [...]

Bulgarian Split Squats Bulgarian Split Squat (3x6 each leg) - Moderate weight at tempo 3 seconds down Dumbbell External Rotation Dumbbell external rotations 3x8 AHAP Metcon 4 rounds for time: 400m run 8 ground to overhead (135/95) - clean and jerk or snatch is acceptable. Don't make something up...

Metcon "Deadlifts, Burpees, and MU" For time, complete: 15 deadlifts (225/155) 30 burpees-over-bar 9 ring MU 12 deadlifts 24 burpees-over-bar 6 ring MU 9 deadlifts 18 burpees-over-bar 3 ring MU Scale for Ring MU: Bar MU, 2:1 pull-ups, or 2:1 hollow/arch swings (for ex: in place of 9 ring MU, scale to 18 hollow/arch kipping [...]

Warm-up 3 rounds 20 reverse snow angels https://www.youtube.com/watch?v=ijr9vR9QLIM 16 walking lunges (KB/DB farmers carry style) light weight Squat clean 5x1.1.1 Every 10 seconds perform 1 squat clean for 3 reps. Rest 2 minutes between sets - Record heaviest successful Metcon 4 minute AMRAP: 15 wall-balls (20/14) 10 chin-ups (supinated grip) Rest 4 minutes before next [...]

Metcon 3 rounds of the following: 3 minute AMRAP: (350/300) Meter Row M.E. double unders in remaining time Rest 2 minutes 3 minute AMRAP: 15 burps M.E. HSPU in remaining time Rest 2 minutes 3 minute AMRAP: 200m med ball run (20/14) Rest 2 minutes - Record number of DU, HSPU and 1 rep for [...]