Warm – up: 200RT, Leg Swings, Back Twist, PVC, Stretch as needed

 

1. Met-Con

3 Rounds For Time:
20 Deadlift 245/165lbs
25/20 Calorie Row

2. Accessory
3 Rounds:
AMRAP 2 Minutes:
Max Rep Strict HSPU
Rest 2:00

3. Mobility

1. Warm-up

Floss Quads Above the Knee before class
Then
2 Steady Rounds
Row 500 meters
30 Alt Jumping Lunges

2. OLY
1RM MisFit Snatch Complex
Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

3. Met-Con
For Time:
100 Wallballs 20/14lb 10ft
100 Box Jump Overs 24/20″
Run 800m

 

1. Warm-up
Floss Hips before class

Then
3 Steady Rounds:
15 Light Good Mornings
Run 400m

2. OLY
Find your 1RM Push Jerk

3. Interval Work 

2 Rounds of:
AMRAP 5 Minutes:
5 Muscle Ups (Ring or Bar)
10 Thrusters 115/75lbs
50 Double Unders
Rest 2:00
Start over after rest
Score is total reps

warm up
1k row
3 laps hi knees – butt kickers
back twists
pvc
leg swings

a. Agility
Ladder drills

b. 4 rounds for max reps
min 1 – burpees
min 2 – rest
min 3 – KB SDLHP 70/53
min 4 – rest
min 5 – hollow rock (1+1=1)
min 6 rest

1. Warm-up
200 RT, Leg Swings, Back Twist, PVC, (Move through movements with the bar), stretch as needed

2. OLY
1RM MisFit Clean Complex
Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

3. Met-Con
For Time:
21-15-9
Hang Power Clean 155/105lbs
Bar Facing Burpee
Chest to Bar Pull-Ups

1. Warm-up
Floss Elbows before class
3 Steady Rounds:
15 Box Jumps
15 OH Walking Lunge Steps 95/65lbs

2. OLY
1RM Split Jerk

and

3 RM BACK SQUAT

3. Bitch Work
3 Rounds For Time:
60/45 Calorie Row
Rest 2:00
Score is total time rowed

1. Warm-up
Steady 6 Minute AMRAP:
10 Jumping Squats
10 GHD Sit Ups
10 Calorie Row

2. OLY
“Power OLY Total”
Three attempts at a 1RM Power Snatch
Then
Three attempts at a 1RM Power Clean

3. Met-Con

EMOM Until Failure:
8 Chest to Deck Push Ups
4 Hang Power Cleans 155/105lbs
Both in same minute
Increase by 1 rep for both movement, each minute until failure

 

1. Warm-up
Steady 5 Minute AMRAP:
3 Tall Box Jumps
6 High Hang Power Cleans (Light)
5 Burpees

2. Accessory 

For Time:
10-1
Kettlebell Swings 70/53
Strict 4/2″ Deficit HSPU or Pushups
If 55 strict deficit HSPU is too many for one test, just use standard strict HSPU

3. Met-Con

3 Rounds for Time:
Run 800m
500 meter Row

1. Warm-up
4 Steady Rounds:
15 Calorie Row
:20 of Alternating Jumping Lunges
10 Dumbell Muscle Snatch

2. OLY – (Don’t do if you are coming at 7:30PM, just do Met-con)
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

3. Met-Con

AMRAP 6 Minutes:
10 Lateral Box Jump Overs 24/20″
5 Front Squats 225/155lbs (from the floor)

4. Accessory
For time:
4 Legless Rope Climbs
Rest :60
3 Legless Rope Climbs
Rest :60
2 Legless Rope Climbs

If 9 Legless is out of the question, complete the test with standard Rope Climbs

 

Warmup
200 rope turns
20 knee hugs
20 toy soldiers
Backtwist
Good mornings
PVC passthru
Leg swings

1. EMOM 10:00
1 rep ea side Turkish get up 53/35
scale weight as needed

2. METCON
Run 800m
rest 1:00 then
25 KB swing 53/35
20 Box jump 24/20
20 Abmat sit up
50 Overhead lunges 45/25
20 Abmat sit up
20 Box jump
25 KB swing
rest 1:00 then
Run 800m