Metcon 1: AMRAP 10 Minutes10 KB Swings American 53/35  5 HSPU  5 D-Balls Over Wall 80/5010 KB Swings Russian 70/53  5 HR Push-ups  5 D-Balls Over Wall 80/50 Rest Metcon 2: AMRAP 10 Minutes8 Pistols6 T2B/Evil Wheels/GHD’s4 Dips1 Rope Climb ...

Metcon 27-21-15-9Box Jumps 20/16DB Snatches 50/35 Rest 3 Minutes 21-15-9Box Jump Overs 20/16DB Burpees 50’s/35’s Rest 3 Minutes 15-9DB Box Step-oversManmakers ...

Strength: EMOM 4 Minutes3 Power SnatchesEMOM 4 Minutes3 Hang/Power SnatchesEMOM 4 Minutes3 Hang/Full Snatches Metcon: Partner WorkoutMax Bike in 3 MinutesMax S2O in 3 Minutes 115/75Max Row in 3 MinutesMax Jumprope in 3 Minutes (Singles count 1/2)Max D-Ball over shoulder in 3 Minutes 100/80 ...

Strength/Skill: Max Height Box JumpMax Distance Broad Jump Metcon: FGB Style - 3 RoundsAmerican KB Swings 53/35DB Push-up Rows (L=1, R=2)Hip Extensions (or Barbell Good Mornings)GHD Sit-ups/V-ups/T2B/Evil WheelsRest ...

Strength/Skill: Alternating Double TabataPush PressAb-Mat Sit-ups*8 rounds of each by end Metcon: For Time: 15 Thrusters 75/55 (SRX 95/65)15 Supine Ring Rows12 Thrusters 95/65 (SRX 135/95)12 Pull-ups  9 Thrusters 115/75 (185/125)  9 C2B Pull-ups  6 Thrusters 135/95 (205/145)  6 Bar Muscle-ups  3 Thrusters 155/105 (225/155)  3 Ring Muscle-ups*NOTE: If...

Metcon Rowing Lumber Jack 20 20 Deadlifts 275/185500m Row20 Russian KB Swings 70/53500m Row20 OHS 115/75500m Row20 Burpees500m Row20 Pull-ups500m Row20 Box Jumps 24”/20”500m Row20 DB Squat Cleans 50’s/35’s500m Row*35 Minute Cap ...

Metcon: 20 Minute AMRAP8 Power Cleans 155/10525’ Single DB Overhead Walking Lunge 50/358 T2B25’ Single DB Overhead Walking Lunge 50/358 Bar Facing Burpees*Must switch arms each 25’ Accessory Strength: Not for time accumulate50 Barbell Curls50 Band Pull Aparts50 Bulgarian Split Squats (25 each leg) ...

Strength: EMOM for 9 Minutes4 Front Squats 185/125 (SRX 225/155) Metcon: 7 Rounds10 American KB Swings 53/35 5 T2B 1 Lap Farmers Carry 53’s/35’s ...