Team 300 cal on each (1min work: 15sec transition

• Rowing
• Runner
• Ski
• Rest

If more than 4 people add the C2 Bike. If more than 5, and a round of 1 wall walk.

Metcon

30 minutes of Cycling.

12 min warm-up

• Deadlifts
• Air Squats
• Shoulders
• Rowing

AMRAP (18 min cap)

• 25 Wall Balls. (20/14
• 25 Deadlifts (135/95)
• 25 Push-ups
• 25 Cal Row/Ski

12 min warm-up

• shoulders
• Lunges
• Rowing

For Time. (15 min cap)

• 2000m Row
• E2MOM – 2 Curtis P’s (95/65)

Curtis P = 1 Squat Clean, 2 lunges, and 1 Push Press

10 min AMRAP Cool Down

• 50-100m of light rowing
• 5 air squats
• 6 Body Weight Lunges

Sport

Basketball

12 min warm-up

• Stretching
• Sprint Warm-ups

20 Rounds (Partner WOD: U go I go) for time

• 50m bearhug ball carry (80/50)
• 100m Sprint
• 3 ball squat cleans (ball to shoulder)

Recovery pace C2 bike, while your partner is working.

10 min AMRAP Cool Down

• 1 minute of walking
• 5 air squats
• 5 toe touches.

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walk Hold
  • Hollow Body Hold
• Max Toes-to-Bar
  • Slow Sit-ups
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Band Pull Downs

The Gripper

12 min warm-up

• Dynamic Stretching
  • low back
  • hamstring
  • Wrists for cleans
• Squat Holds,
• Rowing
• squat cleans (empty bar to workload)
• high pulls (empty bar to workload)

4 rounds for Time (20min cap)

• 16 Hang Squat Cleans (95/65)
• 16 Cal Row
• 16 Sumo-deadlift High-Pulls (95/65)
• 16 Cal Row

10 min AMRAP Cool Down

• 3 – 5 cal light rowing
• 5 – 8 air squats
• 5 – 8 training bar hang high-pulls.

12 min warm-up

• 3 – 10 presses – push press ( bar to workload)
• 3 – 10 toe touches to workload swings
• Calf Stretches, jumps, to box jumps or step-ups

20min AMRAP

• 10 Push Press (115/75)
• 10 Kettlebell Swings (53/35)
• 10 box jumps/step-ups (24/20)

10 min Cool Down

• 5 x training bar presses
• 10 toe touches
• 1 mInute of walking

Every 6 minutes for 30 minutes

• 500/400m Row
• 50/40 cal Assault Bike