MetCon

4 Rounds For Time:

400 Meter Run

8 Burpee Pull-ups

40 Double Unders

MetCon

11 Rounds

9 air squats

7 push-ups

5 hand release burpees

MetCon

3 rounds

15 box jumps

15 pull-ups

15 OH Squats 75/55

MetCon

10 min AMRAP

50m walking lunge buy-in

Then

20 DB hang Clean and Jerk (1arm) 50/35

10 Goblet Squats 50/35

MetCon

5 rounds

200 m run

10 Thrusters 95/65

5 bar facing Burpees

Rolling out strength/Skill tracks tomorrow! Super stoked about these. See you on the flip side!

MetCon

Amanda

9-7-5

Muscle Ups

Snatch @135/95

-Or-

9-7-5

CTB pull-ups

Ring Dips

Snatch 115/75

A. Cleans

B. MetCon

10 min AMRAP

15 DB deadlifts 50/35

10 hang dB Cleans 50/35

100 m run

A. Bench Press

B. MetCon

For Time

25 pull-ups

25 power Cleans 115/75

25 pistols

25 handstand push-ups

25 burpees

25 push jerks

25 ring dips

A. Deadlift

B. MetCon

26/21/15/9

Wallballs 20/14

TTB

Medball Cleans .

A. Strict Press

B. MetCon

3 rounds

10 burpee box stopovers with DB 30-35/20-25

10 DB Push Press

50 ft walking front rack lunges