200 Meter Run (Rain Options: 50 Dubs, 100 Singles, 200 M Row, 400M Bike)
15 Snatches (75/55)
15 Lateral Burpees
15 KB Swings 53/35
20 Min Amrap
200 Meter Run (Rain Options: 50 Dubs, 100 Singles, 200 M Row, 400M Bike) 15 Snatches (75/55) 15 Lateral Burpees 15 KB Swings 53/35
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Metcon for time:
40 Hand-release pushups 9 squat cleans (155/105) 18 Pull Ups 30 Hand-release pushups 12 squat cleans (155/105) 24 Pull Ups 20 Hand-release pushups 15 squat cleans (155/105) 30 Pull Ups 10 Hand-release pushups 18 Squat Cleans (155/105) 36 Pull Ups Team of 2 - 10 Rounds for Time
4 Muscle Ups or 8 pull-ups 8 Power Cleans (185/135) 16 Handstand push-ups or 24 HR push-ups 100 Meter Run Together *Split reps however you wish. **If working alone, cut reps in half. 27 Min Clock
Round 1: 0:00-8:59 3 RFT 250 Meter Row 30 Wall Balls 20/14 Round 2: 9:00-17:59 3 RFT 15 Thrusters 95/65 75/55 65/45 20 T2B Round 3: 18:00-27:00 3 RFT 15 Burpees 20 DB Box Step Overs 24/20 *If you complete the 3 Rds before the 9 mins is up you will rest until the next 9 min mark. **If you do not complete the 3 Rds you will move on to the next 9 Mins. *** RX FOR STEP OVERS IS 50/35 # DB, if needed we can use 53/35 # KBs as well. 20 Min Amrap
9 Deadlifts 6 Hang Cleans 3 Shoulder-2-Overheads 10 Box Jumps 24/20 30 Double-Unders (2:1 Singles = Scaled) Weight for bar work: 155/105 135/95 95/65 Metcon (For Time):
200 Meter Run 20 OH Squats (115/85) 200 Meter Run 15 Snatches (115/85) 200 Meter Run 20 Chest-2-Bar Pullups 200 Meter Run 15 Snatches (115/85) 200 Meter Run 20 OH Squats (115/85) 200 Meter Run Metcon (3 Rounds for Time)
800 Meter Run 50 Air Squats 25 Burpee Broad Jumps 6/4 Partner Metcon for time:
Team of 2 3 Rds 25 Hang Cleans 155/105 135/95 95/65 25 Wall Balls 30/20 -Then- 3 Rds 15 Hang Snatches 135/95 95/65 75/55 25 Wall Balls 30/20 -Then- 3 Rds 200 Meter Run (together) 50 T2B *Split reps as you wish ** 35 Minute Time Cap ***If working alone, split reps in half. (but not the runs) 4 rounds for time of:
25 OH lunges (115/85 - 95/65 - 75/45) * Scale option is front-rack lunges 25 Ab-mat sit-ups 20 Hand-release push-ups 25 Minute Cap Metcon: 10 Rounds For Time:
10 Front Squats (135/95) 30 Double-unders (scaled= 1:1 Singles) 10 HSPU (scaled = 15 hand-release pushups) 3 Ring MU (scaled=5 Pull-ups) **40 Minute Time Cap |
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