Weightlifting ramp up, timecap 4’, then 10-8-8-8 unbroken push jerks ahafa timecap 7’, one set every ~2’ Gymnastics 3-6-9- … unbroken toes to bar timecap 5’ scale with 2-4-6- … or 1-2-3- … first, then with knees to elbows, then with high knees Metcon…
Weightlifting ramp up, timecap 4’, then 6-6-6-6 unbroken power snatches ahafa timecap 7’, one set every ~2’ Gymnastics form groups of 3, perform 13 full rounds of 1 rope climb each, 1 round every 25’’ estimated time 16’ scale with 1 rope climb attempt…
Strength team up in groups of 3, ramp up to a very heavy set of 10 walking front rack lunges and strict chest to bar pull ups for max reps, timecap 7’, then 4 rounds of 10 walking front rack lunges 1-2 RIR strict…
Gymnastics 6 rounds of 6’’ single unders + 6’’ double unders 12’’ rest estimated time 2.5’ scale double unders with 3 single unders + 1 double under (attempt) flow: 12’’ interval timer with 12’’ rest, perform single unders up to 6’’, then switch to…
Strength 4 rounds of 10 ring rows 8 bench presses ahafa no timecap, estimated time 11’, one round every ~3’ Metcon for time 30-25-20 unbroken american kettlebell swings ahafa unbroken box jumps (61cm/51cm) burpees to bar rest 2’ no timecap, estimated time 15’ maintain…
Weightlifting ramp up, timecap 4’, then 12-9-8-8 unbroken push jerks ahafa timecap 7’, one set every ~2’ Gymnastics 3-6-9- … unbroken toes to bar timecap 5’ scale with 2-4-6- … or 1-2-3- … first, then with knees to elbows, then with high knees Metcon…
Weightlifting ramp up to 60% of your 1RM snatch, timecap 7’, then 12 rounds of 3×1 snatches, 1 round every 90’’ perform squat or power snatch reset within 5’’ increase weight if movement feels good newer athletes scale with sets of 4 Strength ramp…
Weightlifting ramp up, timecap 4’, then 6-6-6-6 unbroken power cleans ahafa no timecap, estimated time 7’, one set every ~2’ Gymnastics 5 rounds of 1-2 RIR strict chest to bar pull ups (RIR = Repetitions in Reserve) 1-2 RIR strict ring dips no timecap,…
Weightlifting ramp up to 60% of your 1RM split jerk, timecap 6’, then 12 rounds of 1 behind the neck split jerk + 1 split jerk, 1 round every 90’’ increase weight after every set if movement feels good newer athletes scale with 2…
Strength ramp up to 75% of your 1RM deadlift, timecap 6’, then 4 rounds of 7 deadlifts timecap 12’, one set every ~3’ newer athletes scale with sets of 5, rest up to 1’ between sets Metcon 5 rounds for time of 1 length…
