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All Levels

Strength
A. 4 Sets of:

A1. DB/KB Step Ups x6/side
A2. Front Rack Hold x ME - shoot for 60s

Metcon
B. Row 27-21-15-9 cal for time.
Rest 1:1

All Levels

Strength
A. Complete 2 rounds for quality of:
10 Ring Hamstring Curls/side
10 Inverted Shoulder Taps
10 Band Face Pulls

Metcon
B. complete the following for time of:
400m Run
30 Wall Balls (20/14)
15 KB Swings (53/35)
5 Bar Muscle Ups

All Levels

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

All Levels

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.

All Levels

Power Clean
A. Find todays technical max - 1 Power Clean + 1 Hang Power Clean

Metcon
B. Complete 2 rounds for time of:

21 One-Arm Shoulder to Overhead – Right (60/40)
14 Box Jumps
7 rope pull ups
21 One-Arm Shoulder to Overhead – Left (60/40)
14 Box Jumps
7 rope pull ups

All Levels

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 reps

Burpees

All Levels

Metcon
EMOM for 21:00

1. 2 Stone Loads
2. Harnessed Sled Pull 20m
3. AB/Row 15s all out

All Levels

Strength
A. 4 Sets of:

A1. Rear Delt Raises x10 (T, Y, I)
A2. Landmine Row x 8/side
A3. Dip support position hold x 10-20s

Metcon
B. AMRAP 10

7 strict Toes to Bar
14 Wall Balls (20/14)
21 Double Unders

All Levels

Strength
A. 4 Sets of:

A1. Front Rack Lunges x 12 total
A2. Pinch Grip Plate Carry 40m

Metcon
B. EMOM 10

Even: Reverse Sled Drag x 10m
Odd: Row 150/100m

All Levels

Metcon
For time:

75 Pull-Ups
500m Row
75 Push-Ups
500m Row
50 Pull-Ups
500m Row
50 Push-Ups
500m Row
25 Pull-Ups
500m Row
25 Push-Ups
500m Row