On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...

Metcon In teams of 2 or 3 15 min amrap buy in: 30 complexes remaining time amrap: 30 1DB overhead lunges 200 DUs 30 HSPUs 2 min rest 12...

Weightlifting Strength Every 3 mins for 5 sets 3 deadlifts @75-85% of recent 1 rm (do not build to 1 rm) Metcon 50-40-30-20-10 DUs...

Weightlifting Strength Bench press build to a heavy single with 2 sec pause at the chest 5 sets 1 rep @same weight without pause 10 min...

Weightlifting Strength Hang snatch find todays heavy 2 rep, no dropping the bar 8 min emom 1 hang snatch @80% of 1 Metcon 4 sets 90 sec:...

Weightlifting Strength Back squats Every 2 mins 4 sets 3 reps @75% RX Metcon (Ramadan Challenge 5) 18 min amrap 5 pullups 10 pushups 15...

Weightlifting Strength Overhead squats Establish todays heavy 3rep 5 sets 1 rep 3 sec pause bottom (same weight as 3rep) Metcon 4 rounds...

1. “Spiral Staircase” AMRAP 12: 2 Push Press 8 Front Rack Box Step-ups 4 Push Press 8 Front Rack Box Step-ups 6 Push Press 8 Front Rack...

Metcon In teams of 2 3 rounds 200m run together 16 handstand pushups 8 front rack lunges 2dbs 6 rope climbs 2 mins break For time 60 cals...

Weightlifting Strength (Ramadan Challenge 4A) 3 rep front squat RX Metcon (Ramadan Challenge 3B) 8 min amrap 16/12 cal row 8 shoulders to...

Weightlifting Strength Bench press build to 1 RM 2 sec pause on chest Drop to 80-90% and do 10 sets 1 rep no pause Metcon 3 rounds for...

Metcon 2 rounds (46 min total) 4 min amrap max cal row 2 min break 4 min amrap 15 burpees over the bar 10 deadlifts 2 mins break 4 min...

Weightlifting Strength (Ramadan Challenge 3A) 3 rep max hang squat cleans (no dropping the bar) RX Metcon (Ramadan Challenge 3B) For time...

Weightlifting Strength Power Snatch 10 min emom 3 touch and go start from 50% and build up every minute till you reach a heavy set of 3...

EMOM FOR 20 MINUTES A) 5 Bear Complex B) 10 Handstand Push-ups and some abs work

Metcon 50 rounds for time in teams of 2 (alternating rounds) 1 bar muscle up 2 2DBs devil presses 3 2DBs thrusters RX Age 17-44...

Weightlifting Strength (Ramadan Challenge 2A) 1 rep max snatch RX Metcon (Ramadan Challenge 2B) For time (15 min cap) 25 pushups 20 2DB...

Weightlifting Strength Box squats build to a heavy 3 Gymnastic Strength Handstand hold accumulate 4 min hold Metcon 3 rounds for time...