Metcon (time)
10 rounds with partner for time of:
500m row
200m run

Partner B can start rowing right as partner A is done rowing.

Metcon (time)

For time:
Buy in: Row 500m, then immediately

15-12-9 of:
Hang power cleans 60/40
Ring dips

Metcon (time)
”Michael”
3 Rounds for time of:
800m Run
50 Back extensions
50 Sit-ups

Strength (load)

Front squat 3-3-3 @ 2:3:X

Metcon (time)
21-15-9 for time of:
Box jumps 24/20”
Deadlift BW
Run 200m after each round

Strength (load)
Find your 1rm squat snatch of the day in 20 minutes

Strength (load)

Push press 1-1-1 + Max reps @ 90%

Metcon (time)
30 Push press 60/40
30 cal echo bike

Metcon (reps)
Cindy XXX
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats
Try as long as possible for unbroken sets.

Metcon (reps)
AMRAP 18
18 Push-ups
18 Alternating dumbbell snatch 22,5/15
18/14 cal echo bike

Metcon (time)
”Helen”
3 rounds for time of:
400m Run
21 kb swings 24/16
12 pull-ups

Strength (load)

Sumo deadlift 1-1-1-1-1

Strength (load)
Find your BTN split jerk 1RM of the day in 20 minutes

Metcon (time)
”Holleyman”
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

Metcon (time)
5 rounds for time of:
20/15 cal row
20 ghd sit-ups