Metcon (Can be scaled or substitute similar movements)
With a Partner
10 rounds for time:
200M Run
21 Kettlebell Swings. 53/35
12 Toes to Bar
Partner A runs while
Partner B does 21 KB swings and 12 T2B.
Then switch.
1 round is complete when both partners have completed the run, kb swings and T2B.

Metcon (Can be scaled or substitute similar movements)
With a Partner
10 rounds for time:
200M Run
21 Kettlebell Swings. 53/35
12 Toes to Bar
Partner A runs while
Partner B does 21 KB swings and 12 T2B.
Then switch.
1 round is complete when both partners have completed the run, kb swings and T2B.

Metcon (Can be scaled or substitute similar movements)
With a Partner
10 rounds for time:
200M Run
21 Kettlebell Swings. 53/35
12 Toes to Bar
Partner A runs while
Partner B does 21 KB swings and 12 T2B.
Then switch.
1 round is complete when both partners have completed the run, kb swings and T2B.

STRENGTH
Power Clean 1×1 take 10-12 minutes to find a heavy
METCON
2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 Minutes between sets-

STRENGTH
Power Clean 1×1 take 10-12 minutes to find a heavy
METCON
2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 Minutes between sets-

STRENGTH
Power Clean 1×1 take 10-12 minutes to find a heavy
METCON
2 sets:
20 Pull-Ups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 Minutes between sets-

STRENGTH
1. Bench Press 1×1 take 10 – 12 minutes to find a heavy.
2. Max Box Jump Height 1×1
METCON
15:00 Amrap
200m Run
15 Hang Power Snatch (75/55) or 15 Slam Balls
15 Push Ups

STRENGTH
1. Bench Press 1×1 take 10 – 12 minutes to find a heavy.
2. Max Box Jump Height 1×1
METCON
15:00 Amrap
200m Run
15 Hang Power Snatch (75/55) or 15 Slam Balls
15 Push Ups

STRENGTH
1. Bench Press 1×1 take 10 – 12 minutes to find a heavy.
2. Max Box Jump Height 1×1
METCON
15:00 Amrap
200m Run
15 Hang Power Snatch (75/55) or 15 Slam Balls
15 Push Ups

Strength: Rope Climb Practice
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
Metcon
10x100m Sprint
-Every 3:00-

Strength: Rope Climb Practice
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
Metcon
10x100m Sprint
-Every 3:00-

Strength: Rope Climb Practice
Advance:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
Metcon
10x100m Sprint
-Every 3:00-s

STRENGTH

1. Front Squat 1×1 10-12 minutes to find a heavy.
2. Weighted Chin-Up 1×1 10-12 minutes to find a heavy

METCON
1000m Row
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
1000m row

STRENGTH

1. Front Squat 1×1 10-12 minutes to find a heavy.
2. Weighted Chin-Up 1×1 10-12 minutes to find a heavy

METCON
1000m Row
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
1000m row

STRENGTH

1. Front Squat 1×1 10-12 minutes to find a heavy.
2. Weighted Chin-Up 1×1 10-12 minutes to find a heavy

METCON
1000m Row
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
1000m row