MetCon

40 burpees

40 HSPUs / 15 wall walks

400m for Time

Coaches will be attending training this weekend!

MetCon

3 rounds

30 wallballs 20/14

10 strict Press 95/65

10 pistols

MetCon

20 min Time cap

10 Lunges with DBs

9 dB Snatch

8 dB hang Cleans

7 DB floor press

6 Russian twists

5 strict pull-ups

4 hspus

3 burpees

2 man makers

1 200 m run

Rx is 50/35

Format will be:

1,2

1,2,3

1,2,3,4

1,2,3,4,5

1,2,3,4,5,6

Etc…..

MetCon

12 min AMRAP

50 power Cleans 95/65

30 box jump overs 24/20

10 pistols

MetCon

Helen

3 rounds

400m run

21 kB swings 53/35

12 pull-ups

MetCon

4 rounds

15 deadlifts 135/95

10 hand release push-ups

5 muscleups / ring dips

MetCon

13 min AMRAP

1 squat clean 135/95

3 front Squats 135/95

Ascending burpees over Bar per round

1-2-3-4-5-6-7-8-9-10…

Rx+ = 155/105

MetCon

5 rounds

15 kB swings 53/35

50′ walking lunges 53/35

10 ring dips / 15 bench dips

50′ walking lunges 53/35