25 minutes

Metcon

For Time

• 100 total core reps
  • Sit-ups, v-ups, etc count as half (.5) of a rep
  • Toes-to-bar, GHD sit-ups count as a rep
• 100 x 50 ft Carries (you pick implements and load)
  • Farmer Carriers
  • Bear Hug
  • Overhead (waiter carries)

Break up the reps as needed

Metcon

21-minute Alt EMOM

• 12 Deficit Push-ups (use 45’s)
• 6 Med-Ball Ground to Overhead (80/50)
• Max Cal AB

Score – Max Cals

Metcon

EMOM – Death by Assault Bike

• 1 cal the first minute
• 2 cal the second minute
• 3 cal the third minute
• etc

Go until you cannot achieve the calorie count for that minute.

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

• 100 Air Squats
• 25 Strict Pull Ups
• 75 Air Squats
• 20 Strict Pulls Ups
• 50 Air Squats
• 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

• 24, 18, 12 – Assault Bike Calories
• 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100)
• rest 1:1 or for a max of 5 minutes
• Repeat

cash out: 6 x 50ft Overhead Med Ball (80/50)

Metcon

For Time (25 min cap)

• :45 max cal cardio
• 5 med-ball Deadlifts (100lb/80lb)
• 5 med-ball Squats
• 10m Overhead Carry

Workout Ends When You Reach

• 100/80 cal on Assault Bike / Ski Erg / Air Runner
• or 125/100 cal on C2 Bike / Rower

Metcon

For Time (25min cap) partner

• 300 wall balls ( 20/14)
• Every time you drop the ball
  • 2 – 50 foot shuttle runs with a burpee on both ends.
    

Metcon

10 rd For Time

• 1 heavy sled rope pull
• 1 down and back heavy med-ball carry

Metcon

For Time (23 Minute Cap)

• 50 Med-Ball Ground to Overhead (100/50)
• 100 Med-Ball Squats
• Max Cal Assault Bike Remaining Time

You can break up overheads and squats as needed.

Metcon

3 rds For Time (25min Time Cap)

• 12 x Burpee Pull-Ups
• 12 x Clusters (135/95)
• 25 cal AB

A cluster is a squat clean into a thruster.