A. Roll

B. Deadlift

C.

MetCon

21-15-9

DB Snatch 50/35

Burpees

A. Ring dips

B. Bench Press

C. MetCon

21-15-9

Burpees Box jumpovers

Pull-ups

A. Handstands

B. Back Squats

C. MetCon

100 KB swings 70/53

Every minute you must complete 15 double unders or 30 singles

12 minute cap

Hey guys, we are going to lean into being more safe than sorry and cancel classes for the day! Be safe out there and build a snowman or something! Here’s a workout for you guys if you get motivated!

A. MetCon

15 min AMRAP

50 Lunges

50 push-ups

50 sit-ups

B. Core

:30 Superman

:30 V-ups

Rest 1:00

4 rounds beat each score (v-ups) if you can

C. Accumulate – 4 min of handstand Holds!

D. If you have access to weights:

Bench Press

5×12 @70%

A. Pistols

Tempo 3 seconds

B. Weightlifting

Power cleans

Jerks

Clean and Jerks

C. MetCon

12 min AMRAP

1,2,3,4,5

Devil Thrusters

20 Mtn Climbers

A. Core

Sit-ups / Arch Holds

B. Strict Press

C. MetCon

20 min AMRAP

20 medball cleans 20/14

60 double unders / 120 singles

A. Strict pull-ups

B. Deadlifts

C. MetCon

3 rounds

15 Strict Pull-ups

400 m run

15 thrusters 95/65

Happy Hump Day!

A. Core

• hollow – tuck – jack knife – rest :15 Hold x5

B. Clean Complex

C. MetCon

4 rounds

250 m run

15 DB Cleans 45-50/30-35

10 HSPUS / push-ups