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Metcon
AMRAP 2
40 Front Squats (135/95)
30 Burpee Box Jumps (24/20)
20 Push Ups
10 Push Press (135/95)
100 Double Unders
-Rest 2 min-
AMRAP 4 min
-Rest 2 min-
Complete for time

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Metcon
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers x ME
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

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Metcon
A. Two sets of:
1 Gymlänge Yoke Carry

Metcon
B. Complete 2 rounds for time:

21 Hang Power Cleans
14 Box Jumps
7 rope pull ups

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Metcon
A. 4 Sets of:

A1. RDL x5
A2. Pinch Grip Plate Carry 40m

Metcon
B. EMOM 10

Even: Reverse Sled Drag x 20m

Odd: Row 150/100m

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Metcon
bend/push/max 20min:


EMOM for 20:00

A1. Harnessed Sled Pull 20m
A2. 10-15 Burpees
A3. Farmers Walk AHAP x30s

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Strength
A. 3 Sets of:

A1. 7 Front Squats @ 13x1
A2. 5 false grip ring pull ups/false grip ring rows

Metcon
B. Tabata (8x 20 On/10 Off) for total cal

Row/AB

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Log Press

Strength
A. 2 Rounds for quality

A1. OH Yoke Hold 20s
A2. Sandbag/MedBall Press x 5
A3. Sup. Passive Hang 20s


Metcon
Prowler Push x 100m
3 sets in teams of 3 = 1:2 rest

light load, steady grind

Bei Regen:

Prowler Push x 30m indoor
10 sets in teams of 2 = 1:1 rest

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Metcon
For time:

1 Mile run
300 Burpees
1 Mile run

No time cap.

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Metcon
In Teams of 2, for time:

A+B 400m Sandbag Carry(1 Sandbag, AHAP)
A Front Squats 60/40kg
B Front Squats 60/40kg
A+B 400m Farmers Carry(2 DBs/KBs, AHAP)
A 10 Squat Cleans 60/40kg
B 10 Squat Cleans 60/40kg
A+B 400m Partner Carry
A 5 Thrusters 60/40kg
B 5 Thrusters 60/40kg
A+B 400m Run

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Metcon
A. 5 Sets of:

A1. 5 Deadlifts
A2. 5-8 Weighted Ring Dips
A3. 20 GHD Sit-Ups or Anchored Sit-Ups

Metcon
B. Tabata(8x :20s ON/:10s OFF):

Shuttle sprint (10m-10m) + ME Burpees

Score is total # of Burpees