25 minutes

Metcon

For Time (25min Time Cap)

8 min AMRAP

• 50ft Max Load Med-Ball Bear Hug Carry

4 rounds

• 500m Row
• 50 push-ups

Metcon

For Time (25 min cap)

• 1600m Run
• 150 wall balls. (20/15)

Metcon

24 minute E3MOM

• 12/9 Cal Assault Bike
• 8 toes-to-bar

Outside if the weather permits.

Metcon

24 minute E3MOM

• 15 / 12 Cal AB
• 80/50 lb Overhead ball carry 25m
• 5 ball squats
• Max Push-ups

Outside if the weather permits.

Metcon

23 min

Buy In:

• 75 Power Snatches (75/55)

AMRAP

• 1 Shuttle Run (25ft)
• 5 Burpees

Metcon

For Time

• 100 pull-ups
• 200 push-ups
• 300 Air Squats

Break-up as needed

Metcon

For time (25 min cap)

• 50 push-up buy-in

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps each of

• Deadlift (95/65)
• Hang Power Clean
• Thruster

• 50 push-up cash-out

Attempt to go unbroken for each set of the barbell cycling.

Metcon

For Time (25-minute cap)

• 8 – 16 – 24 – 32 – 24 – 16 – 8 Wall Ball (20/14)
• 4 – 8 – 12 – 16 – 12 – 8 – 4 50ft Shuttle Runs
• 1 – 2 – 3 – 4 – 3 – 2 – 1 L-Sit Strict Pull-ups

Metcon

10rds For Time (25-minute cap) – Partner

• 15/12 Cal Assault Bike
• 15 Air Squats

Waterfall method. A round is completed when both partners complete the air squats.

Metcon

For Time (25-minute cap)

• 30 med ball Curtis-P wall ball. (30/20) .. aka The Jakey
  • 1 Hang Squat Clean
  • 2 lunges
  • 10′ foot wall-ball
• 10 rounds
  • 1 min Run
  • 15 push-ups