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Metcon

Part I

Strength:
15 MIN EMOM
1- Farmer / Front / OH Carry (2nd line & back)
2- :45 L-Hold
3- :45 Hollow Rock

Performance:
15 MIN EMOM
1- 2 TGU per side
2- Wood Chops (:30 per side)
3- 12 BB Rollouts

Conditioning:
15 MIN EMOM
1- 100 Singles
2- ME Alt Single Leg Raises
3- 30 Russian Twists (25/15)

Part II

WOD:
15 MIN AMRAP W/ Partner
(Load Sled w/6 Plates or more)
Partner Sled Push
1st Line- 10 synchro burpees
2nd line- 12 synchro jumping lunges
3rd line- 15 synchro jump squats
Curb-12 plate G2O
C2C Sprint

 

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Part I

Strength
12M EMOM
Build to heavy Snatch Balance

Performance
9-7-5
Muscle Ups
Squat Snatch (135/95)
Scale MU (2 C2b+2 Ring Dips)

Conditioning
1k Row
50 P. Snatch (75/55)
30 Weighted Situps (45/25)
C2C OH Carry w/ Plate

Part II

3 Rounds for Total Reps

1min ON/OFF
1. 10/8 Cal Row+ME Wallballs
2. 10/8 Burpees+ME T2B
3. 3rd Line/Back Sprint+ME KB’s

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Part I

Strength
12M EMOM
O: 5 Deadlifts (AHAP)
E: 5 Box Jumps (Max Height)

Performance
12M CAP
21-15-9
Deadlifts (225/155)
HSPU

*Find Max Power Clean with time remaining

Conditioning
12M EMOM
O: C2C Sprint + ME KB Deadlifts
E: 12 Burpee Broad Jumps

Part II

3 Rounds for time:
40 Double Unders
30 Hang Cleans (95/75)
20 Front Squats
200m Backwards Run

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PART I
STRENGTH
12 Min to Complete:
Find Max KB Snatch on Both Arms then Complete 50 KB Snatches Each Arm @ Next Lightest KB

PERFORMANCE
12 Min to Complete:
30-20-10
KB Snatches (24/16)
C2B Pull-Ups

CONDITIONING
12 Min AMRAP:
50 DB Snatches
400m Run
40 V-Ups
400m Run
30 Pull-Ups

PART II
0-10 Min:
Complete 3 Rounds:
15 Bar Facing Burpees
15 STO (115/75)

10-20 MIn:
AMRAP
200m Run
30 Pushups

20-25 Min:
ME Cal Row