Metcon 4 rounds for time 400m run (10/7) strict pull-ups (10/7) strict ring dips 25 wall ball shots (20/14)   Metcon 3 rounds Minute 1: med ball alligator crawls https://www.youtube.com/watch?v=hD5BWS06WPc&feature=youtu.be Minute 2: ceiling reaching crunches https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be Minute 3: alternating v-ups

Bench Press 1x3 12 minutes to find a heavy 3 rep. No suicide grip.    Metcon For time - 8 minute time cap: 21 bench press (95/65) 21 weighted v-ups (plate or WB) 15 bench press (115/75) 15 weighted v-ups 9 bench press (135/85) 9 weighted v-ups RX +: Men (135/155/175), Women (85/105/125) Rest 5 minutes [...]

Metcon 5 ground-to-overhead (245/155) 10 ground-to-overhead (195/125) 15 ground-to-overhead (145/95) 20 ground-to-overhead (95/65) - 16 minute time cap - Use only 1 barbell and switch weight quickly     Metcon 20 minutes AMRAP 25' walking lunge 30 double unders 25' walking lunge (70/53) 6 muscle-ups

High Hang Snatch EMOMx6 Every minute on the minute for 6 minutes complete 1 high hang (squat) snatch at 60-65% of 1RM snatch. Hang Snatch EMOMx6 Every minute on the minute for 6 minutes complete 1 hang (squat) snatch at 70-75% of 1RM snatch. Snatch EOMOMx4 Every other minute on the minute for 4 rounds [...]

Front Squat + Split Jerk EMOMx12 Every minute on the minute for 12 minutes, complete 2 front squats and 1 split jerk at 80-90% of 1RM jerk     Metcon Every 6 minutes for 4 rounds complete: (30/20) calorie bike/row or 400m run 20 burpees over bar 10 hang power cleans (115/75) - Record working time [...]

Shoulder Press 5x3 Increasing weight each set Partner WOD Teams of 2. Partners alternate movements. 30 minute AMRAP: (300/250)m row (25/15) push-ups 12 shoulder-to-overhead (95/65) 12 wall ball shots (30/20) 1 rope climb RX+: Shoulder-to-overhead (135/95)

Deadlift 5x4 Deadlift for load: #1: 4 reps @ 70% #2: 4 reps @ 70% #3: 4 reps @ 70% #4: 4 reps @ 70% #5: 4 reps @ 70% Metcon 3 rounds for time 10 hang power snatches (115/75) 20 toes-to-bar 40 jumping lunges     Core Work 40 double crunches 30 bicycle crunches (L+R=1) [...]

Skill Work 4 x 30 second frog stand Rest as needed Accumulate 30 seconds if you cannot hold that long at one time. Begin in the bottom portion of a full squat, place your arms on the inside of your knees and your hands on the ground. Keep your back curved and chin up high. [...]

Open Chipper Practice For time, complete: 80 double unders 40 KB swings (53/35) 20 ring dips 10 bar muscle-ups 800m run 10 bar muscle-ups 20 ring dips 40 KB swings 80 double unders - 28 minute time cap     Accessory Work 3 rounds for quality Minute 1: supine ring rows (tempo) Minute 2: 45 second [...]

Back Squat 3x6 All reps between 70-80% of 1RM back squat.   3x100' Single Arm KB Waiter's Walk 3x100' Single Arm KB Waiter's Walk Switch hands every 50' Metcon AMRAPx12 10 thrusters (95/65) 15 box jumps (24/20) 20 cal row Core Work 30-20-10 Russian twists Crunches