Metcon
For time
400m run
1 rope climb
10 KB swings 32/24
400m run
3 rope climb
15 KB swings 32/24
400m run
6 rope climb
20 KB swings 32/24
400m run
9 rope climb
25 KB swings 32/24
400m run
12 rope climb
30 KB swings 32/24
Olympic Lifting
Jerk
1-1-1-1-1
Strength
Deadlift
5/3/1 75% 85% 95%
Metcon
AMRAP 8min
30 Double under
5 squat clean T&G 60/40
*10 lateral bar burpee if break clean
Finisher
For Time
Row 500m
Olympic Lifting
high hang snatch
1-1-1-1-1
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
15min AMRAP
10 push ups
20 Sit ups
30 Air Squats
Olympic Lifting
OHS
1-1-1-1-1
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
5 Rounds For time
15 OHS 42.5/30
5 Bar muscle up
Olympic Lifting
1 push press + 1 push jerk + 1 Split jerk
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
AMRAP 10min
2 hang power snatch 40/30
2 lateral bar burpee
4 hang power snatch 40/30
4 lateral bar burpee
6 hang power snatch 40/30
6 lateral bar burpee
continue…
Finisher
2min ME V-up
Olympic Lifting
Power Snatch
3-3-3-3-3
THE PARTY PUMP TOTAL
10 RM Back Squat
10 RM Bench Press
10 RM power clean
3 attempts at each lift
Score is total weight of all 3 lifts
Metcon
DIRTY 30
Get as far as possible in 30min
Run 1.6km
30 chest to bar pull up
30 HSPU
30 Knee to elbow
30 wall ball
30 Alt dumbell snatch 22.5/15
30 box jump
200m double KB front rack carry 24/16
ME rope climb (remaining time)
Strength/accessory
Bulgarian split squat 3 x5
Single leg Romain deadlift
3×5
Metcon
For time
Row cal 3025
Assault bike 30/25
30 Burpees
Olympic lifting
3 position clean + 2 front squats
1-1-1-1-1
Strength
Squat Snatch
3 x 5 T@G
Metcon
3 Rounds For Time
400m run
30 Russian KB swings 32/24
Finisher
Hollow rocks (6 Rounds)
20sec work 20sec rest
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Metcon
For Time
Assault bike cal 40/30
200m KB farmers carry 24/16
20 Thruster 42.5/30
20 power snatch 42.5/30
30 box jump 20/20
