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Fitness

Metcon
For time:

800m Run
21 L-Sit Pull-Ups
400m Run
15 L-Sit Pull-Ups
200m Run
9 L-Sit Pull-Ups

Fitness

Metcon
Sandbag „Linda“

10-9-8-7-6-5-4-3-2-1 reps of:

SB Deadlift
SB Bench Press
SB Clean

Fitness

Metcon
A. EMOM 10:

Even: 5 Weighted supinated Pull-Ups
Odd: 5 Ab Wheel Roll-Outs

Metcon
B. 2 Sets of:

ME SB Carry with BW(at least 40m or scale to a lighter one) + ME Harnessed Sled Pull

Metcon
C. EMOM 5:

5 Side Delt Raises + 5 BB Shrugs

Fitness

Metcon
A. EMOM 10:

Even: 3-5 Tire Flip
Odd: 3-5 Weighted Dips

Metcon
B. For time:

5k Run

(3x1 Mile + 200m).

Fitness

Metcon
Teams of 3-5, AMRAP 30:

A 400m Run
B ME Burpee Box Jumps
C ME Row for calories
D ME Inverted Rows
E ME AB for calories

Runner is the timer of the rotation. Score is total amount of reps and calories.

Fitness

Metcon
A. 1 Set of:

ME SB Forearm Carry + HOH Rope Pull

Metcon
B. 1 Set of:

ME SB Floor Press + HOH Rope Pull

Metcon
C. 1 Set of:

ME SB Squats(20+ reps, goal is a BW+ SB) + Reverse Sled Drag

Metcon
D. 1 Set of:

ME SB Squats(20+ reps, goal is a BW+ SB) + Harnessed Sled Pull

Metcon
E. 1 Set of:

ME Heavy Prowler Sprint

Fitness

Metcon
A. 5 Sets of:

DB Hang Muscle Snatches - (5/5, 4/4, 3/3, 2/2, 1/1)
(Weighted) Pull-Ups/ Lat Pull-Downs(5, 4, 3, 2, 1)
:20s Rest

As the reps starts decreasing start increasing the load on both movements.

Metcon
B. Modified „Karen":

1 Set of ME WBS 9/6kg
1:00min Rest
1 Set of ME WBS 9/6kg
1:00min Rest
.
.
.
Continue till you reach 150 reps.

Metcon
C. EMOM 5:

5 DB Shrugs + 5 DB Calf Raises

Metcon
D. Finisher:

200m SB Carry

Fitness

Metcon
A. 7 Sets of:

5 (Weighted) Push-Ups + 5 BB Rows(supinated grip)
:20s Rest

Metcon
B. 1 Set of:

Stiff Leg Deadlift(20+ reps) + ME BW SB Carry

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C. For time:

2k Row

Metcon
D. Finisher, for time:

800m Run

Fitness

Metcon
A. 5-4-3-2-1 Reps of:

Rare Delt Raises
Biceps Curls(each arm)

Metcon
B. 1 ME Set of:

OA KB (Push) Press w/ weaker side
(Hanging) Leg Raises
OA KB (Push) Press w/ stronger side
(Hanging) Leg Raises

Find load/variation that allows for 15+ reps.


Metcon
C. Every 90sec for 4:30min(3 Sets):

5/5 Leg Extensions
5 Triceps Extensions

Metcon
D. 1 Set of:

ME Prowler Sprint

Murder yourself!

Fitness

Metcon
A. EMOM 6:

Even: 3-5 Stone Loads
Odd: 6-8/6-8 OA DB Rows

Metcon
B. 2 Sets of:

ME SB Squats(20+ reps, goal is a BW+ SB) + 20m Yoke Carry AHAP

Metcon
C. 3 Sets of:

15s ME AB + 5 High Hurdle Jumps

Rest as needed.