Monday

Metcon
18.1 ish
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22.5/15Kg
14/12 Wall Balls

Recovery/Cooldown
Capsule Stretch

Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Tuesday

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 22.5/15Kg
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Recovery/Cooldown
Couch Stretch

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions

Wednesday

Workout 18.2
2 rounds for time of:
100 double-unders
20 overhead squats 52/36Kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 22.5/15Kg
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Recovery/Cooldown
Calf Stretch
Shoulder Extension Stretch

Bonus Work
EMOM 10
D-Ball Hold
*Record Shortest Time

Thursday

Workout 18.4

For time:
21 deadlifts, 102/70Kg
21 handstand push-ups
15 deadlifts, 102/70Kg
15 handstand push-ups
9 deadlifts, 102/70Kg
9 handstand push-ups
21 deadlifts, 143/93Kg
50-ft. handstand walk
15 deadlifts, 143/93Kg
50-ft. handstand walk
9 deadlifts, 143/93Kg
50-ft. handstand walk

Time cap: 9 min.

Recovery/Cooldown
Rollovers
Crossover Stretch
Bretzel Stretch
Sealrocks

Bonus Work
EMOM 10
L-Sit Hold
*Record Shortest Time

Friday

Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/29Kg
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Bonus Work
Weighted Plank
30 seconds on/30 seconds off x 5

Saturday

Metcon
Two Stroke Pull (Team Version)

Each member of the team completes
5 rounds:
300-m run
20 / 15-cal Assault Bike
44-ft. sled pull

*When Team Member A completes run, Team Member B can start run.
Team Member B can start Bike once Team Member A starts sled pull

Recovery/Cooldown
Underneath Stretch
Pigeon Stretch