Burpees

5 Rounds every 4 minutes

Complete the following in under 2 minutes.

  • 5 Snatches (115/65)
  • 5 Bar Facing Burpees
  • 15 Cal AB

The score is the accumulated time it takes to perform the five work rounds.

16 min EMOM

  • 9 cal row
  • 7 front Squats. (135/65)
  • 5 bar facing burpees
  • 3 power cleans and jerks. (165/95)

10 Min AMRAP

3, 6, 9, 12, ….

  • Front Rack Lunges (75 / 55)
  • Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

  • Squat Clean and Jerk (125/75)
  • 50′ Shuttle Run

Metcon

15 min of Deadlift

  • 5, 5, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

15 min AMRAP

  • 50Ft -of Ball Clean and Throws (80/50)
  • 5 – Burpees

Metcon

15 min of Clean and Jerk

  • 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (12 min cap)

  • 21, 15, 9. deadlifts (225/155)
  • 12, 9, 6. Bar Facing Burpees

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.

Metcon

For Time 20-minute cap

1,2,3…10…3,2,1

  • Deadlift (225/155)
  • Bar Facing Burpees