MetCon

30 burpee buy-in

21-15-9

OH Squats 95/65

SDLHP 95/65

MetCon

10-8-6-4-2

DB clusters 50/35

Toes to Bar / sit-ups x2

100 m sprint

MetCon

100 wallballs 20/14

100 double unders

100m walking lunges 35/20

MetCon

3 rounds

20 kB swings 53/35

20 sit-ups

Rest 1 minute

2 rounds

25 goblet squats 53/35

25 Handstand push-ups / push-ups

Rest 2 minutes

1 round

800 m run

20 burpees pull-ups

30 box stopovers 53/35

28 Minute Time Cap

MetCon

15 min AMRAP

100m burden run 60/40

16 over bag burpees

8 pistols or 16 skater squats

MetCon

2 rounds

100 air squats

400 m run

20 clean and jerks 95/65

MetCon

7 rounds

6 alternating bicep curls

9 push press

12 deadlifts 205/135

MetCon

10 min AMRAP

100′ farmers carry

5 burpees