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Fitness

Metcon
Teams of 2, complete together the following while partner is performing the given hold. Partners may change tasks any time they like.

50 HSPU/Handstand Hold
100 Pull-Ups/Passive Hang
150 Air Squats/Wall Sit
200 Sit-Ups/Plank Hold

Fitness

Metcon
Sled Day

Fitness

Metcon
AMRAP 20:

7 SB Cleans
14 Strict Pull-Ups
200m Run

Fitness

Metcon
A. Skill: Handstand


Metcon
B. For time:

100m SB Walking Lunges(5x20m)

Every time you break perform 5 Anderson Yoke/SB Squats.

Performance

Metcon
5 Rounds for time of:

400m Run
15 HSPU
15 Pull-Ups

Fitness

Metcon
A. EMOM 7:

5 SB Tosses + 5 Broad Jumps for distance

Metcon
B. For time:

100 SB Bench Presses

Choose a SB that allows you 15-20 UB reps on the first set. Every time you break perform 5 supinated Barbell Rows.

Fitness

Metcon
AMRAP 20:

5 SB Thrusters
10 Burpees
15 Pull-Ups
20 calories Row

Fitness

Metcon
A. EMOM 10:

5 Power Clean

Metcon
B. AMRAP 10:

10 SB Push Presses
10 SB Squats
20m SB Carry

Performance

Metcon
„Elizabeth", for time:

21-15-9

Squat Cleans 60/40kg
Ring Dips

Fitness

Metcon
Teams of 3, AMRAP 30:

A 20m Partner Carry
B 20m Partner Carry
C 20m Partner Carry
A+B+C 20 Burpees(each)
A 20m Farmers Carry 1.5/1x BW
B 20m Farmers Carry 1.5/1x BW
C 20m Farmers Carry 1.5/1x BW
A+B+C 20 V-Ups(each)
A 20m SB Carry 1xBW
B 20m SB Carry 1xBW
C 20m SB Carry 1xBW
A+B+C 20 Ring Rows(each)

Fitness

Metcon
For time:

1k Row

-then, no rest-

50-40-30-20-10

WBS 9/6kg
Double Unders

-then, no rest-

800m Run

Time Cap: 25:00min

Fitness

Metcon
A. 1 Set of:

400m SB Carry

Metcon
B. 2 Sets of:

ME Front Delt Raises(20+) + HOH Sled Pull

Metcon
C. For time:

10-8-6-4-2

Box Jumps
KBS 32/24kg
Burpees
Slam Ball