25-20-15-10-5
Wall Balls 20/14
Pull-ups
Deadlifts 155/115
T2B

After Party
2 MIns Max HSPU

4 Rounds (not for time)
20 Empty Bar Bicep Curls
15 Empty Bar Upright Rows
10 Empty Bar Cossack Squats

Metcon

10 MIN AMRAP

100/80 Bike Calories
Remaining Time: Max Burpees

Rest 2 Mins

10 MIN AMRAP

100/80 Row Calories
Remaining Time: Max V-ups

Rest 2 Mins

10 Min AMRAP

Accumulate 5 Min Wall-sit Hold

Remaining Time: Max Jump Squats

Strength
Work to a Heavy Complex
Snatch/OHS/Hang Snatch

Metcon
2 Rounds for Time
15 Cal Bike
15 OHS 95/65
15 Ski Erg Cals
15 Wall Balls 20/14

Strength
As Heavy As Possible D-Ball Carry 230 Meters

Metcon
4 Rounds Max Reps
1:00 Calorie Row
1:00 Front Rack Lunges 95/65
1:00 T2B
1:00 Rest

Metcon
12-10-8-6-4-2
Push Ups
Russian KBS 70/53
*400 Meter Run Between Each Set

After Party
100 Single DB Bicep Curls
100 Skull Crushers

Strength
Every Min on the Min
1 Back Squat @ 80%

Metcon
12 Min AMRAP
5 Hang Power Cleans 145/105
10 Double Unders
*increase Double Unders by 10 Each Round

Strength
Strict Pres
3x5 @ 55%
3x3 @ 65%
3x1 @ 75%

Metcon
7 Rounds
7 Burpees
7 Thrusters 115/80

Strength
Work to a heavy Clean

Metcon
10 Rounds
Short Half Lap Sprint
10-1
Power Cleans 115/95

Metcon

Tabata :40 on :20 Off
Max Ski Erg Calories
Rest 2 Mins
Tabata :40 on :20 Off
DB Floor Press 40/30
Rest 2 Mins
Tabata :40 on :20 off
Max Burpees
Rest 2 Mins
Tabata :40 on :20 off
Max DB Push Ups

Strength

5 times- 5 Roll Back to 5 Hex Press
5x15 Bent Over Barbell Rows: increase in weight each set

Metcon

Partner
20 Rounds You Go, I Go
5 Strict Chin Ups
10 Front Rack Lunges 95/75
15/12 Calorie Bike

Metcon
30-20-10-10-20-30
DB Snatch 50/35
V-ups
Calorie Row

Strength
Work to a heavy Sumo Deadlift

“Kelly”
5 Rounds
400 Meter Run
30 Box Jumps 24/20”
30 Wall Balls 20/14

Strength
Work to a Heavy Snatch

Metcon

800 Meter Run
100 Double Unders
30/24 Calorie Row
100 Double Unders
30/24 Calorie Ski Erg
800 Meter Run

Strength

8x3 Bench Press @ 70%
Alternating with Super Sets of Bent Over Single DB Rows and 15 Banded Tricep Pull Downs

Metcon

10 MIN AMRAP
200 Meter Run
15 Burpee Box Jump Overs 24/20”

Strength

Accumulate 3 Mins of Handstand Holds or Weighted Plank Hold
work on a gymnastics skill

Metcon

3 Rounds
Short Half Lap KB Farmers Carry 53/35
16 Pistols
8 T2B

After Party
Tabata Bike Calories

EMOM x 10
3 Push Jerks: Build in Weight Each Set

12 MIN AMRAP
21 Straight Leg Med Ball Sit ups 20/14
15 Deadlifts 145/105
9 Hang Power Cleans

Strength

Back Squat 8x3 @70-75%

Metcon

10-9-8-7-6-5-4-3-2-1
Wall Balls 30/20
Strict Pull ups

Strength
6 Sets of 4 Front Squats Increasing in Weight Each Set

Metcon

24-21-18-15-12-9-6-3
Kettlebell Swings 53/35
Burpees

28 Minutes With a Partner
Max Distance Row- Score
Switch- 20 Double Unders, 10 T2B, 5 Handstand Push-ups, 1 Deadlift @ 70-75%

Strength
Work To A Heavy Bear Complex

Metcon

“Artie”
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters 95/65