TEAM WOD Teams of 3 AMRAP 25: 12/9 Cal AAB 8 Burpees 4 Snatch (40/25) Every teammate must complete 1 Round before swithing After everyone has completed 2 round (6 total rounds) the weight will increase by (10/5kg) 40/25, 50/30, 60/35, 70/40, 80/45kg
METCON Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars/High knees 10 dumbbell hang clean and jerks 22.5/15KG, 15/10kg 14-cal. row
Strength 10×1 EMOM Clean Pull + Clean + Jerk METCON 4 Rounds, Each For Time: 15 Burpee 10 Cluster 60/40kg 15 Kettlebell Swings 24/16 10 Burpee 2:00 Rest
Strength 3 Sets A1) 10 Single Arm Strict Press/side A2) 10 Single Arm Row/side Rest 90 sec METCON 15 Minute AMRAP 20/15 Calorie 10 Toes-to-Bar/Leg Raise/Knee Raise 5 Muscle-Ups/ 10 Pull Up + 10 Push Up
Strength Front Squat 5×5 @ 90% of 5RM METCON For Time: 10-20-30 Pistol Squat/ Goblet Squat x1.5/ Air Squat x2 Hang Power Clean & Jerk, 45/30kg, 35/25, 25/15 Box Jumps 24/20”
Teams of 2 For TIme: 120 Double Unders each, relay 120 Chest to Bar total 120 Hang Squat Snatches 40/30 kg 120 Double Unders – each, relay
Open Prep 14.4 For Time: 21-18-15-12-9-6-3 Thruster 42.5/30 Bar Facing Burpees
Strength 12 Min EMOM 1 Push Press + 2 Push Jerk (Build each set) METCON 14 Min AMRAP 21/18 Calorie Row/AAB 14 Toes 2 Bar 21 Push-Up 14 Box Jump 24/20”
Strength 10 minutes to find a heavy Clean for the day 12×1 on 0:30, use 80-85% of today’s single METCON 12-9-6 Hang Squat Clean, 80/60kg, 60/40, 45/25 Burpee Bar Muscle-Up/ Burpee C2B/ Burpee Pull Up
Strength Front Squat 5×5 @ 85% of last weeks 5RM METCON For Time: 800m Run 50 Sit-Ups 100 Wall Ball, 20/14 50 Sit-Ups 800m Run