Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
185/135 backsquat 6 reps
7 burpee pull ups
10 KB swings 2/1.5 pood
50 DUS

Deadlift (7x2 at 90%)

Metcon (Time)

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

Metcon (Time)

3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups

Shoulder Press (6x3 80%)

Metcon (Time)

10 Rounds
250m Row
10 KB Snatch 55/35

Clean (3X5 Touch & Go Cleans(full),70% of 5RM – rest 9)

Metcon (Time)

50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups

Back Squat (5X3 max reps)

Metcon (AMRAP - Reps)

Complete five 2 minute rounds:

For each round, you have two minutes to complete the following:

70 lbs DB Thrusters – 5 reps
15′ Rope Climb Accents – Max asscents

*Rest 60 seconds between rounds

Post total rope climb ascents to comments.

Friday

For those who show...

Metcon (Time)

Metcon (Time)
21-18-15-12-9
Power clean (155/105)
Strict handstand push-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Deadlift (3 x 2 80%)

Metcon (Time)

21-15-9
Toes to bar
Box jumps (24/20)

AND

Metcon (Time)

15-12-9
Bar muscle-ups
Box jumps (30/24)

Metcon (Time)

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 12-foot target
15-rope climb, 1 ascent

The Seven (Time)

7 Rounds of: 
7 Handstand Push-ups 
7 Thrusters, 135# 
7 Knees-To-Elbows 
7 Deadlifts, 245# 
7 Burpees 
7 Kettlebell Swings, 70# 
7 Pull-ups

10, 8, 6, 4, 2, reps of:

185 lbs Power Cleans
One (1) 50 yard Farmer’s Walk – AHAP

*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.

Barbell Strength Complex (135/95 1 rep each side EMOM for 5 min)

Power Clean & Lunge Step - 1 power clean, then lunge one step w/BB in front rack position.

Metcon (Time)

For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

Power Clean ( 5×3 @ 90% of 3 RM)

Metcon (Time)

For time:

10 Freestanding HSPU (Kipping or Strict)
30 Pull-ups
50 Cal Row
100 Double-Unders
50 Cal Row
30 Pull-ups
10 Freestanding HSPU

Metcon (Time)

1 mile run with 20lbs
I don't care with what ( vest, barbell, dumbell,.....)

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

1 mile run no weight
*record mile runs in comments

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
ground to overhead Body weight
alternating
1-2-3-4-5-6-7-8-9-10
chest to bar pull ups

Bench Press (4x4 @85%)

Metcon (Time)

Complete 4 rounds for time:

50 lbs Single Arm DB Thrusters RT – 7 reps
clapping Push Ups – 10 reps
50 lbs Single Arm DB Thrusters LT – 7 reps
Seated Med Ball Throws @ wall 20/14 – 10 reps

Deadlift (3-3-3-3 @ 90%)

Metcon (Time)

For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps