Metcon
4 rounds
12 handstand push up
12 toes to bar
12 power clean 135/95
Accessory
3 rounds
10 bent over row
20 tricep pull down
20 ab wheel
4 rounds
12 handstand push up
12 toes to bar
12 power clean 135/95
3 rounds
10 bent over row
20 tricep pull down
20 ab wheel
teams of 2
200 Russian kb swing 70/44
150 burpee
100 ball slam 35/25
50 GHD sit up or 75 abmat sit up
3 rounds
12 back ext
8 single Kb front rack reverse lunge
1 min plank
AMRAPx14
200m row
10 db snatch 50/35 35/20
15 box jumps
10 pull ups/ scale up to 3-5 muscle ups
3 rounds
10 seated single arm db press
15 band pull aparts
20 v-ups
EMOMx20
Min 1: 8 deadlift 205/145
Min 2: 20 second bike sprint
Min 3: 10 ring dips
Min 4: 20 second bike sprint
3 rounds
8 Single leg good morning 45/35
10 Single arm db bench press
20 Russian twist
“RX”
10 rounds for time
9 thrusters 95/65
35 double unders
“SCALE”
10 rounds for time
9 thrusters 65/45
35 single unders
3 rounds
A1) 8 double kb/db front rack step ups
A2) 5 weighted strict pull ups
5 rounds
20 Russian kb swing 53/35
15 burpees
4x length of gym carry (L arm suit case, R arm suit case, L arm OH, R arm OH)
3 rounds
20 sit up
12 banded good morning
10 single arm bench press
AMRAPx20 Partner "Cindy"
Partner A rows for max Calories
Partner B completes 2 Rounds of:
5 Pull-ups
10 push up
15 Air Squats
-then switch
* Score as max rounds & calories
3 rounds
12 bicep curls
12 skull crusher
20 ab wheel outs
Strength
EOMOMx14
60/70/80/85---
1 clean
2 front squat
1 jerk
AMRAPx15
10 Power Cleans 75%
55 Double Unders/ 165 Singles
10 GHD Situps or 15 abmat
3 rounds
6 GHR
12 band pull aparts
1 min plank
Gymnastics
3x
False grip hold :20
Inverted row x8 3.3.3.1 tempo
Support hold :20
Ring push up x8 3.3.3.1 tempo
6 rounds
:30 med ball clean
:30 burpee
:30 row
-1:30 rest
3 rounds
8 Landmine row
8 ½ kneeling db press
8 Back ext
“17.4”
RX
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shot 55 calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
SCALE
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
A1) 8 double kb/db front rack step ups
A2) 4 weighted strict pull ups
Every 2:30 min for 7 rounds
15 second bike standing
8 thrusters 115/80
3 rounds
8 ea front rack reverse lunge
8 bent over row
25 ghd sit up
Gymnastics
3x
3 Tempo false grip ring pull up 3.3.3.1
3 Tempo Ring dip 3.3.3.1
3 Jumping muscle up transition
5 rounds
6 power cleans 155/105
9 toes to bar
12 box jump overs
4 rounds
10 hollow rocks
10 v-ups
10 gymnastic crunch
10 second hollow hold
EOMOMx14
50/60/70/80---
1 clean
2 front squat
1 jerk
3 rounds
50 wall ball
10 hang power snatch 95/65
3 rounds
12 banded pull throughs
20 ab wheel outs
5 ½ kneeling face pull w/ ER
Gymnastics
3x
False grip hold :20
Inverted row x8 3.3.3.1 tempo
Support hold :20
Ring push up x8 3.3.3.1 tempo
EMOMx18
Min 1: 12/8 Cal Row
Min 2: 35 Double Unders/ 70 Singles
Min 3: :20/:10 bike x2
Min 4: 10 KBS 70/44
Min 5: 12/8 Cal Row
Min 6: 30 sec ball slam
3 rounds
5 seated single are db strict press
5 single leg RDL
5 kb windmill
17.3
“RX”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches 95/65
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches 135/95
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches 185/135
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches 225/155
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185
*If all reps are completed, time cap extends by 4 minutes.
“SCALED”
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Every 3 min for 12 min
1 power snatch
3 oh squats
1 snatch
3 rounds
30 cal row
20 push up
10 dead lift 225/145
3 rounds
10 single leg rdl
10 dumb bell pull over
20 ab wheel outs
Gymnastics
3x
10 kip swing
5 tempo ring dip
20 second L sit
AMRAPx4
3 hang squat clean 135/95
3 muscle up
-4 min rest-
AMRAPx4
6 hang squat cleans 115/80
6 pull up
3 rounds
10 hollow bottoms up kb bench press
15 bicep curls
15 dumb bell skull crush
Every 3 min for 12 min
1 power clean
2 front squats
1 thruster (no thruster-jerks)
1 clean
AMRAPx9
3 power snatch 115/80
6 handstand push up
12 box jump overs
3 rounds
8 victorian raise
10 banded pull throughs
20 ghd sit up
Gymnastics
3x
False grip hold :20
Inverted row x8 3.3.3.1 tempo
Support hold :20
EMOMx24
Min 1: 35 second ball slam
Min 2: 45 second row
Min 3: 15 burpees
Min 4: Rest
3 rounds
10 banded face pull + ER
10 single arm bench press
20 russian twist
“17.2”
AMRAPx12
“RX”
2 rounds
50’ weighted walking lunge 50/35
16 toes to bar
8 power cleans
2 rounds
50’ weighted walking lunge
16 bar muscle up
8 power cleans
“SCALE”
2 rounds
50’ weighted walking lunge 35/20
16 hanging knee raises
8 power cleans
2 rounds
50’ weighted walking lunge
16 pull ups
8 power clean