25 minutes

Metcon

25 min AMRAP

• 200m Run
• 10 Pull-ups
• 10 lunges

Metcon

24 minute E2MOM

• Odd Rounds: Max Run
• Even Rounds: Max Rounds of Cindy
  • 5 pull ups
  • 10 push ups
  • 15 Air Squats

Metcon

For Time (24 minute cap)

• 50/35 cal AB
• 10 Box Step-ups. (24″/20″)
• 40/28 cal AB
• 20 Box Step-ups
• 30/21 cal AB
• 30 Box Step-ups
• 20/14 cal AB
• 50 Box Step-ups
• 10/7 cal AB
• 50 Box Step-ups

Every 3rd minute

1 Craig Special. (115/85lb)

• 1 x Hang Squat Clean
• 1 x Squat Clean
• 1 x Jerk

Metcon

3 Rounds with 2 min rest between rounds

1 min max effort. 30-sec recovery between exercises

• Push-ups
• Ski Erg / Rower
• GHD Sit ups
• Assault Bike

Metcon

For Time – Teams of 3

• 60 Squat Cleans (135/95)
• 9 Alt Rounds of 15 Cals Each
  • C2 Bike + 50m Round trip Ball Carry (80/50)
  • C2 Rower
  • C2 Ski Erg
• 60 Clean and Jerks (135/96)

The Squats and Clean and Jerks are split between the team.

Partner on the C2 Bike carries the ball after all teammates have completed their 15 cals. Teammates cannot begin on their next round until the ball is carried back to the starting line.