20 Minutes

10 Rounds of 1 min work and 1 min rest

• 4 Deadlifts (275/185)
• 50m Shuttle Run
• Max Cal Assault Bike

Score: Accumulated Cals

50 Rounds for Time:

• Air Squat
• Lunge
• Lunge
• Dip

0:00 – 3:00 Minutes

• Run 200m
• Max Jerks
• Rest 1 minute

4:00 – 8:00 Minutes

• Run 300m
• Max Jerks
• Rest 2 minutes

10:00 – 15:00 Minutes

• Run 400m
• Max Jerks

Pick a challenging weight for the jerk

5 Rounds for Time (17 min cap)

• 15 Air Squats
• 11 Toes-To-Bar
• 7 cleans and jerks (115/75)

For Time

• 90 Wall Balls (20/14)
• 60 DB Push Press (50/35)
• 30 DB Front Rack Squats

Metcon

For Time: (20 min cap)

30, 20, 10

• Clean and Jerk (135/85)
• Assault Bike Cals

Metcon

For Time:

21, 15, 9

• Deadlifts (225/155)
• Wall balls. (20/14)

3 Minutes of Rest:

9, 15, 21

• Row Cals
• Med Ball Over Shoulder (80/50)

Metcon

For Time: 3 Rounds

• 30 Cal Assault Bike or 40 cal C2 Bike
• 10 DB Deadlifts (you pick the weight)
• 5 DB Push Presses

Metcon

For Time

21, 15, 9

• Assault Bike Cals
• Push Press (95/65)

Rest 3:00 minutes

15, 12, 9

• Assault Bike Cals
• Push Press (95/65)

Metcon

For Time (20min Cap)

3 rounds

• 100m Farmers Carry (50/35)
• 10 Back Squats (65% max)
• 500m Row