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By: Mark Masavage
Metcon 30 min AMRAP 1000m C2 bike or 24/20 cal Assault Bike 8 GHD Sit-ups / Toes-to-bar 8 Strict Pull-ups
REST DAY Everybody needs a day of rest. Enjoy it!
Metcon For Time 21, 15, 9, 9, 15, 21 Thrusters (75/55) Assault Bike
Metcon For Time 100 total core reps Sit-ups, v-ups, etc count as half (.5) of a rep Toes-to-bar, GHD sit-ups count as a rep 100 x 50 ft Carries (you pick implements and load) Farmer Carriers Bear Hug Overhead (waiter carries) Break up the reps as needed
Metcon 21-minute Alt EMOM 12 Deficit Push-ups (use 45’s) 6 Med-Ball Ground to Overhead (80/50) Max Cal AB Score – Max Cals
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 (15 min cap) 75 x Snatches (75/55) 2k x Row
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