Mask Off

12-min (1-min work/1-min rest) 12 Wall Balls  9 Shoulder to Overhead  6 Pull-ups  L1: 30/20, 115/85, CTB L2: 20/14, 95/65, Kipping L3: 16/12, 75/55, Banded or jumping pull-ups L4: 12/10, DB S2OH, Ring Rows (3-min Rest) Find 2 Rep-Max Hang Clean in 5 MINUTES  1 person working on...
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Something just like this

Skill:  Double-unders   Strength:  Deadlift (Surovekskey DL Program: Week 1/Day 2) 3 reps @ 80% 2 reps @ 85% Then, 3×1 @ 85%   Metcon:  3 rounds for time: 300m run 30 Double-unders 10 alternating KB lunges   L1: DUs, Black/Blue L2: DUs, Blue/Red L3: 1/2 Single...
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You never ended it

Skill:  Snatch   Strength:  Snatch Every 2 mins for 8 rounds 2 Snatches (Do not have to be touch and go) *start at 60% *Add 5lbs each new round if form looks good   Metcon:  2  5-min AMRAPS  5-min AMRAP  10 Bar over burpees 7 Snatches Rest 2 mins  5-min AMRAP  100m run...
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I didn’t get that before

Skill: 8 min EMOM: Strict Pulling   Strength: Push Press (JVL-8 week prog: Week 3/Day 3) 6 reps at 65% 4 reps at 80% 4×2 @ 90% Metcon: 3 Rounds (3:00w/3:00r) Row 5 Pull-ups Max set of Wall Balls Score= Wall Balls     L1: 250m/200m, CTB, 30/20 L2: 250/200m,...
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Push me to the edge

Skill: Toes-to-bar   Strength: Front Squat (Day 3/week 3) 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80%   Metcon: 30-20-10 Dumbbell Thruster Toes-to-bar   L1: 50/35, T2B L2: 35/20, T2B L3: 20/15, K2E L4: 15/12, Sit-ups
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Can’t stop the feeling

Skill:  Power Cleans   Strength: Cleans  1-1-1-1-1 of Complex High hang clean pull + Power Clean + Hang Power Clean *Use 5 sets to work up to 80% of your power clean   Metcon:  Every 4-mins for 16-mins Run 400m 8 Power Cleans 12 Box-jump overs *Goal is the lowest total...
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Get it Together

Double Bike Tabata for calories Frannie 400m run 50 sit ups 21 Thrusters 50 DUs 21 KB swings 12 Pull ups 400m run 40 sit ups 15 Thrusters 40 DU 15 KB swings 12 pull ups 400m run 30 sit ups 9 Thrusters 30 DU 9 KB swings 12 Pull-ups 400m run 30 minute time cap on Frannie
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