Cross Training

5-rounds for Time

• 20 cal C2 or 15 cal Assault Bike
• 16 alt 1-arm KB swings (35/25)
• 12 Toes-to-bar

30min AMRAP

• 400m Run
• 29 Back Squats (135/85)
• 20 push-ups

A version of Manion hero WOD

6 Rounds for time (40min cap)

• 7 Ring Dips
• 7 Thrusters (95/65)
• 7 Toes-to-Bar
• 7 Deadlifts (255/165)
• 7 Burpees
• 7 KB Swings (70/53)
• 7 Pull-ups

2 x 25m overhead med ball carries.

Sport

Basketball

10 min AMRAP Air Runner

• :30 Max Meters
• :30 Rest

10 Min AMRAP – You go, I go

• 25m Run
• 3 pull-ups
• 5 push-ups
• 8 Air Squats

Cash-out: 50 Sit-ups

Metcon

30 minutes of Cycling.

21-15-9-9-15-21 For Time

• Box Jumps
• Med Ball over Shoulder (80/50)

For Time

• 21-15-9 cal
  • air runner
• 15-9-3
  • Squat Clean (135/95)
• Rest 5 minutes
• 21-15-9
  • air runner
• 15-9-3
  • Push Press (135/95)

8 rounds for time (30min cap)

• 200m Run / 600 m Bike
• 2 Squat Cleans (145/105)
• 8 pull-ups
• 10 push-ups

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off