Pull-ups

20 Min E4MOM

• Run
• 8 Toes-to-bar
• 8 Plyometric Pushups
• 8 Weighted Lunges (80/50lb ball)
• Run until you have 1 minute left. Use the minute for rest and start from that position.

10 Min AMRAP

• 3 Jumping Squats with 50lb MedBall
• 1 Explosive Tire Flip

20 Min AMRAP

• 30 Yard Tire Pull

Partner Workout for Time

• 400m Overhead Carry (80# Med-Ball) – Share the Work
• 30 pull-ups
• 50 Thrusters (50lb db)
• 50 Swings (50lb db)
• 800m Run Both Run

60, 40, 30, 20, 10

• Ski-Erg / Band Pull Downs
• Kettlebell swings

10 min Alt EMOM

• 15 Hand Release Push-ups
• 15 v-ups

Metcon – Running

4 Rounds with 2 min rest between rounds

• Run for 2 min
• 30 second rest
• Run back to starting point

You have a +/- 2 second leeway of 2 minutes on the return. If you are 3-5 seconds difference than do 5 snusters and 10 snusters if you are 6+ seconds difference. The snusters are with a 35lb Kettlebell

A snuster is a combination of a snatch into a thruster.

10 min – Partner Assault Bike

• Max attempts at achieving 1000+ watts in 10 seconds.

4 person

• 120 Clean and Jerk with 80lb ball

Strength

• 8 by 3 clean and press 80 lbs 

Metcon

• Nicole (20min AMRAP of a 400m run than max pull-ups)

28min E4MOM

• 5  1arm Russian swings right
• 5   2arm swings
• 5  1arm Russian swings left 

• 5  1 arm suitcase dl left
• 5  2 arm deadlift
• 5  1 arm suitcase dl right

• 5  1arm FS right
• 5.  Goblet squats
• 5. 1arm FS left

• 5  1arm thruster left
• 5.  2 arm Sumo high pull out of squat
• 5. 1arm thruster right

• 1 lap around the small loop (approx 200m)

For Time

• 50 overhead squats empty bar
• 50 T2B
• 50 burpee deadlifts  #50
• 50 KB #50
• 1/2 mile in my vest

Partner up:

• Run 800 opposite direction of partner, meet come back 
• double fran, 80 lb. one person works at a time (21-15-9 twice through)
• Run 800 opposite direction of partner, meet come back