Metcon
”Annie”
50-40-30-20-10
Double Unders
Sit-ups

Strength
100 Hammer Curls
50 Skull Crushers
50 Tricep Extensions
3x Max Side Arm Plate Raises
3x Max Front Arm Plate Raises

Strength
Back Squat
6x4 Increasing in Weight Each Set

Metcon
18 MIn AMRAP
9 Burpee Over Bar
9 Bike Calories
9 Sumo DL High Pulls 95/65

“Holbrook”
Partner I Go/You Go
20 Rounds
5 Thrusters 115/85
10 Pull-ups
100 Meter Sprint

Strength/Skill
Work on a missed lift/gymnastics skill/stretch/mobility

Metcon
Every 5 Mins for 20 Mins
6 Handstand Push-ups
9 Squats
400 Meter Run
12 Hang Cleans 75/55

Strength
10x2 Deadlifts @ 50-60% Use Chains if desired

Metcon
4 MIN AMRAP
Max #45 Sled Push
Rest 2 Mins
4 MIN AMRAP
Max Meter Ski Erg
Rest 2 MIns
4 MIN AMRAP
Max Ball Over Shoulder AHAP
Rest 2 Mins
4 MIN AMRAP
Max Meter Row

Strength
4x10 DB Bench Press
4x10 Single Arm Bent Over DB Rows
4x Max Unbroken Set of Strict Chin-ups

Metcon
12 MIN AMRAP
Short 1/2 Lap Run
12 Ring Rows
Short 1/2 Lap Run
12 Hand Release Push-ups

Strength
Build to a Heavy 3 Rep Over Head Squat

Metcon
Buy In: 25 Calorie Bike
25 Double Unders
5 Power Snatch 95/965
5 OHS
50 Double Unders
10 Power Snatch
10 OHS
75 Double Unders
15 Power Snatch
15 OHS
Buy Out: 25 Calorie Bike

Metcon
4 Rounds
400 Meter Run
20 T2B
20 Pistols

After Party
Double Tabata
Alternating Movements
Russian KBS
Side Plank Holds

Strength

Work to a heavy Clean and Jerk

Metcon

12-10-8-6-4-2
G2OH with 45/25 Plate
OH Lunges w/Plate

Strength
Bench Press
8x2 @ 75-80%

Metcon
12 MIn Ascending Ladder
2,4,6,8,10, ETC
Push Ups
Dips
Pistols

After Party
Partner Leg Throws
3 Rounds Each
:40 on :20 off

Metcon
22 Min Partner AMRAP
You Go/I Go
25 Double Unders
5 Devil’s Press 35/25
*Every 2 Mins starting at Min 0:00 both partner complete 8 DB Thrusters

At the 22 Min Mark: Run 1 Mile for Time

Strength
6x3 Front Squats @65-70% with a 3 second pause

Metcon
20 Min AMRAP
400 Meter Run
Max Chest to Bar Pull-ups
200 Meter Ski

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