This workout is done in teams of 4. Within that team of 4, you will work in pairs. One pair (Pair A) runs 400m while the other pair (Pair B) starts on the AMRAP. Pair B starts with 5 rope climbs, but only one person may work at a time. Switch off whenever is needed. If you finish the rope climbs, move on to the 25 box jump-overs in similar fashion. When Pair A comes in from the run, they take over the work while Pair B goes out for the 400m run. Your score as a team will be rounds + reps. For scaling, do 3 rope pulls for every rope climb. If you need to do single unders, just do a 1:1 ratio (i.e. count each single under as a double under for counting purposes). The box jump overs simply mean you need to jump from one side...Read more

For strength, the sequence is a power clean, then a full clean, then a jerk. The jerk may be anyway you’d like. The metcon is designed similarly to “Jackie” except we are doing wall balls (instead of thrusters) and bar muscle-ups (instead of pull-ups). If you cannot do a bar muscle-up, then do 30 pull-ups. Strength Power clean + clean + jerk Conditioning For time: row 1000m 50 wall balls, 20/14# 15 bar muscle-upsRead more

Take the beginning of class to work on your HSPU efficiency and power snatch form. Box jumps should be higher than normal. This is a longer workout, but treat each movement so you conserve your energy! AMRAP in 18 minutes: 6 HSPUs 8 box jumps, 30/24″ 10 power snatches, 115/75# 12 burpeesRead more

Take 20 minutes or so to find a new 5RM back squat. This should be heavy enough that you probably will treat each rep as singles. The fight for the 4th and 5th reps will be hard. For the metcon, this should be fast, almost Fran-esque. If you normally do toes-to-bar as singles, scale this to V-ups. Strength 5RM Back squat Conditioning For time: 21-15-9 thrusters, 95/65# toes-to-barRead more

Find a new 3RM deadlift for strength – this will also act the base for the metcon. Take 75% of your new 3RM and use that weight for the metcon. There is a buy-in of 50 pull-ups and then a descending couplet of deadlifts and double unders. Strength 3RM Deadlift Conditioning For time: 50 pull-ups 12 deadlifts, 75% of 3RM 75 double unders 9 deadlifts 50 double unders 6 deadlifts 25 double undersRead more