Air Squats

The Chief-

5 rounds of 3 min AMRAP and 1 min rest

• 3 power cleans (135/95)
• 6 push-ups
• 9 air squats

5 Rounds for Time (17 min cap)

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

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

• Air Runner
• C2 Bike
• C2 Rower
• Rest
• C2 Ski Erg
• Assault Bike
• Rest

Metcon

For Time (30 Min cap)

• 800 m Run
• 50 Air Squats
• 100 / 80 Cal Assault Bike
• 50 Air Squats
• 800 m Run

Outside if the weather permits.

Metcon

For Time

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

Break-up as needed

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

• Air Runner
• C2 Bike
• C2 Rower
• Rest
• C2 Ski Erg
• Burpee
• Rest

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

24 minute E2MOM

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