METCON
10-1
SNATCHES 95/65
T2B
25 DOUBLE UNDERS BETWEEN EACH SET

AFTER PARTY
DOUBLE TABATA
SLAMBALLS
PLANK HOLDS

SKILL WORK
25 MINUTES
MAX HEIGHT BOX JUMP
3X2 MINUTES MAX CALORIE ROW
5X1 MINUTE MAX CALORIES BIKE

METCON
6 ROUNDS OF
4 Bar Muscle Ups or hardest pull-up variation
8 Burpees
16 SIT-UPS

TEAMS
35 MIN AMRAP
MAX BALL OVER BAR
200 METER RUN
MAX FRONT RACK LUNGES 115/75 @50% C&J

STRENGTH
20 MINUTES
WORK TO A HEAVY BACK SQUAT

METCON
12 MINUTE AMRAP
12 KBS 62/44
12 Goblet Squats

STRENGTH

25 MINUTES
WORK TO A HEAVY CLEAN AND JERK

METCON

3 ROUNDS FOR TIME
10 PUSH JERKS 135/95 OR 65%
200 METER RUN

CORE SKILL WORK

2 MINS PARTNER LEG THROWS
3X15 BANDED KICK UPS
3X20 K2E PLANKS
3X1 MINUTE HOLLOW HOLDS
3X10 GHD SIT-UPS

METCON

30-20-10
PULL-UPS
PISTOLS

10-20-30
PUSH-UPS
LUNGES

STRENGTH

18 MINUTES TO WORK TO A HEAVY BENCH PRESS

METCON

18 MIN AMRAP
3 FRONT SQUATS 185/135 OR 75-85%
6 K2E
9 WALLBALLS 20/14

Partner Metcon

3 Rounds For Time
Each Partner completes 20/15 Assault Bike Calories to Begin Each Round
100 Double Unders
50 Burpees
Directly Into…
3 Rounds for Time
Each Partner completes 25/20 Rower Calories to Begin Each Round
100 Plate Jumps
50 Jump Squats

“Lumber Jack 20”

20 Deadllifts 275/185
20 KBS 70/53
20 OHS 115/75
20 C2B
20 Burpees
20 Box Jumps 24”/20”
20 Cleans

*400 Meter Run Between each movement

SKILL WORK
3x10 hammer curls
3x10 tricep extension
3x10 skull crushers
50 banded pull throughs
50 cossack squats

METCON
EVERY 2 MINS ON THE 2 MIN FOR 16 MINS
8 push ups
10 DB Snatches 50/35
12 box jumps 24”/20”

METCON

”DT”
5 Rounds for time
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

STRENGTH
Build to a heavy 3 rep Sumo Deadlift

METCON

TEAMS
35 Min AMRAP

Buy In
1,000 double unders
500 lunges
500 v-ups

finishing remaining time with max empty sled sprints as a team

STRENGTH

20 Minutes
Build to a heavy snatch balance

METCON
12 MINUTE AMRAP
Short half lap sprint
12 air squats
6 power snatch 95/65

Death By

Shuttle Runs
10 min cap

Rower Calories up by 3/2
10 min cap

Assault Bike Calories up by 3/2
10 mIn Cap

rest 2 mins between

METCON

“ANGIE”
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 SQUATS

STENGTH

20 MINS TO FIND A HEAVY POWER CLEAN

METCON

3 ROUNDS FOR TIME

100 DOUBLE UNDERS
10 THRUSTERS 115/95
15 K2E

METON

PARTNERS

COMPLETE 50 MANMAKERS 35/25
SWITCH EVERY TIME ONE PARTNER COMPLETES A 200 METER RUN

DIRECTLY INTO…

COMPLETE 100 DEVIL’S PRESS 35/25
SWITCH EVERY TIME ONE PARTNER COMPLETES A 200 METER RUN

SKILL WORK

1 MILE RUN FOR TIME

METCON

8 MIN AMRAP
8 ASSAULT BIKE CALORIES
8 AIR SQUATS

REST 1 MIN

8 MIN AMRAP
8 CALORIE ROW
8 PISTOLS

REST 1 MIN

8 MIN AMRAP
8 LUNGES
8 BURPEES

STRENGTH

3X5 DEADLIFTS AT LIGHT/MODERATE WEIGHT
3X4 DEADLIFTS AT MODERATE WEIGHT
3X3 DEADLIFTS AT MODERATE/HEAVY WEIGHT

METCON

FOR TIME
20 WALLBALLS 20/14
27 DEADLIFTS 135/95
27 PLATE SIT-UPS 35/25
20 WALL BALLS
21 DEADLIFTS
21 PLATE SIT-UPS
20 WALLBALLS
15 DEADLIFTS
15 PLATE SIT-UPS
20 WALL BALLS
9 DEADLIFTS
9 PLATE SIT-UPS

SKILL WORK
20 MINUTES
5X5 SKIN THE CATS
3X1 MIN SHOULDER TAPS
3X1 WALL SQUAT HOLD

METCON

:60, :50, :40, :30, :20, :10 Hang from the Rig
50, 40, 30, 20, 10, 5 Sit-ups
12, 12, 12, 12, 12, 12 Pistols
10, 10, 10, 10, 10, 10 Hand Stand Push Ups