Super Charged Sunday! Metcon For Time: 800 Meters  Then into 5 Rounds of  5 Supinated Grip Strict Pullups  10 Weighted Pushups (25/15 lbs) 15 Goblet Squats (24/16 kgs) Run 800 Meters  *Murph Prep Luke For Time 400 meter Run 15 Clean-and-Jerks (155/105 lb) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (20/14 lb) 400 meter Run 45 Kettlebell Swings (1.5/1 pood) 400 meter Run 30 Ring Dips 400 meter Run 15 Weighted Lunge Steps (155/105 lb) 400 meter Run Complete as many round and reps as possible in 16 minutes of:  16 Calorie Row 16 Slamballs (30/20 lbs) 16 Burpees Over the Rower 16 Ab Mat Sit-UpsRead more

Teams of Two! Metcon In teams of two, alternating movements, complete as many rounds as possible in 30 minutes of:10 Burpees Over Dumbbells 15 Dumbbell Power Cleans (40/25 lbs)20 Wall Ball Shots (20/14 lbs)Read more

Hang Snatch or Front Squat!? Weightlifting Every 2 minutes, for 16 minutes (8 sets):Hang Snatch x 3 Reps  Build in load over the course of the eight sets. Or  Every 2 minutes, for 16 minutes (8 sets): Front Squat x 3 Reps Build in load over the course of the eight sets. Metcon Complete as many rounds and reps as possible in 7 minutes of:7 Hang Power Snatches (135/95 lbs)14 Toes to Bar *Alternative –Dumbbell Hang Power Snatch 14 reps Read more

Gymnastics Skills! Gymnastics Every two minutes, for 18 minutes (3 sets of each):Station 1 – Muscle-Ups x 3-8 reps(or Strict Pullups x 6-8 reps @ 2111)Station 2 –Arch to Hollow Roll x 20 reps Station 3 – 45 seconds of Handstand Walking Metcon Against a 2-minute running clock, complete a total of four sets of the following:Row 300/250 MetersHand Release Push-Ups x Max RepsRest 2 minutes between sets.Read more

Deadlifts! Weightlifting Deadlift:*Set 1 – 5 reps @ 75-80%*Set 2 – 3 reps @ 80-85%*Set 3 – 1 rep @ 85-90%*Set 4 – 5 reps @ 80-85%*Set 5 – 3 reps @ 85-90%*Set 6 – 1 rep @ 90+%Rest 2 minutes between sets Metcon Three rounds for time of:400 Meter Run15 Box Jumps (24″/20″)10 Deadlifts (225/155 lbs) Time cap: 12 minutesRead more