Chalk Outline

Skill: Split Jerk/Push Jerk   Strength: Spit Jerk/Push Jerk (5×2) *Use 5 sets to work up to a heavy double *From the Rack Metcon: 16-min AMRAP Run 200 6 Pull-ups 9 burpees 12 S2OH   L1: CTB, 135/95 L2: Regular Pull-ups, 115/85 L3: Banded or jumping Pull-ups, 95/65...
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Utopia

Skill: Snatch Strength: Snatch *Take 20-minutes to find a heavy Snatch Metcon: 4 rounds for time 10 Box Jumps 10 Thrusters   L1: 115/85, 24”/20” L2: 95/65, 24”/20” L3: 75/55, 20”/17” L4: DB Thrusters, 17”/15”
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Cindy

20-min AMRAP 5 Pull-ups 10 Push ups 15 Squats
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Pushing on

12-min AMRAP In Partners: 1 person works, 1 person rests *Partner 1 must finish all 3 movements before Partner 2 goes *Score= Rounds and Reps 250m/200m Row 12 Front Squats 8 Toes-to-Bar L1: 135/95, T2B L2: 115/85, T2B L3: 95/65, K2E L4: Goblet Squats, K2E (3-min Rest) Time Cap:...
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Soul survivor

Skill: Grip Strength Strength: Push Press 65% x 6reps 75% x 4reps 85% 4×4 Metcon: 21-15-9 S2OH Pull-ups L1: 135/95, CTB L2: 115/85, CTB L3: 95/65, Kipping pull-ups L4: DB S2OH, Ring-Rows
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Dancing by Myself

Skill: Double Unders   Strength: Deadlift (Week 2 Day 1) 70% 5×5 Metcon: For Time 30 Double KB DL 50 Double Unders 20 Double KB DL 50 Double Unders 10 Double KB DL 50 Double Unders L1: Blue/Red, DOUBLE UNDERS MUST BE UNBROKEN L2: Blue/Red, Double unders L3: Red/Orange,...
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Up til Dawn

Skill: Cleans Strength: Cleans *Take 20 minutes to find a heavy Power Clean for the day Metcon:  3 rounds for time: 5 Cleans 15 Slamballs 200m run   L1: 185/135, 40/30 (Run with Slamball) L2: 155/105, 35/25, (Run with Slamball) L3: 115/85, 25/20, (Run with Slamball) L4: DB...
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