All of my doubt

Skill: Muscle Ups   Strength: Back Squat 1 @ 70% 1 @ 77% 1 @ 85% 1 @ 93% 1 @ 100-101% Metcon: 12 min AMRAP 30 Wall Balls 20 FR Box Step ups 5 DBall cleans Every 4 mins MU or Pull-ups   L1: 30/20, 95/65, 120/100, 3 Bar or Ring MU L2: 20/14, 75/55, 100/80, 1 Bar or Ring...
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Now or Never

Skill: Snatch   Strength: Snatch Complex     1-1-1-1-1-1 2 Snatch Grip DL + 1 Snatch Pull + 1 Power Snatch          Metcon: For Time- 12 Evil Presses      7 Snatches      Rest 30sec     10 Evil Presses      5 Snatches     Rest 30sec      8 Evil Presses      3...
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Views on Views

Skill: Handstand Push-ups      Strength: Bench Press (Last week of Program)  6 reps @ 65%  4 reps @ 75% 3×2 @ 90% 1 @ 100%    AMRAP: (3:00w/3:00r) x 3 Row  Hang Squat Cleans  AMRAP HSPU    L1: 20/17cal, (8) 185/135, Deficit HSPU L2: 17/15, (10) 155/105,...
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Fran

Make up any strength you missed this week then,   21-15-9   Thrusters #95/65 Pull-ups
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Scream & Shout

20-min AMRAP 200m Farmer’s Carry  30 Synchro BOB  400m Run  30 C&J  200m Farmer’s Carry  30 Synchro Wall Balls  400m Run    *Farmer’s Carry and Run is with your Partner *Switch out work however    L1: 155/105, 30/20, Black/Blue L2: 135/95, 20/14, Blue/Red L3:...
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Put the smack down

Skill: Mobility/Core Work Sled push/Sled Drag/Dball Carry with a partner  *10-mins    Goats!! 24 min EMOM 1st min: Goat #1 2nd min: Goat #2 3rd min: Goat #3     Metcon: 9-min AMRAP 3 Hang Power Snatches  6 OH/FR Lunges  9 Pull-ups    *Every 3 mins 10-situps ...
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It’s a Vibe

Skill: Power Cleans     Strength: Cleans Take 20-mins to find a heavy-1 Hang Power Clean    Metcon: The Chief: 5 x (3:00 on/1:00 rest) 3 power cleans 6 pushups 9 air squats *pick up where you left off   L1: 135/95 L2: 115/85 L3: 95/65 L4: Heavy KB Swings
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