Metcon (Time)

For Time
500 Meter Row
21 Overhead Squats (95/65)
21 Box Jump Overs
500 Meter Row
15 Overhead Squats
15 Box Jump Overs
500 Meter Row
9 Overhead Squats
9 Box Jump Overs

Metcon (AMRAP - Reps)

AMRAP in 25 Minutes with a Partner
100 Dumbbell Deadlifts
100 Hang Power Cleans
100 Front Squats
100 Push Press
100 Sit-ups
20 Turkish Get-ups

Every 8 Minutes x 4 Rounds

400 Meter Run

50 Double Unders

500 Meter Row

50 Double Unders

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 Minutes
200 Meter Run
10 Push Jerk (135/94)
15 Toes to Bar

For Time:

18-15-12-9-6-3

Assault Bike Calories

Deadlift (225/155)

Kettlebell Swings (70/55)

Metcon (Time)

7 Rounds for Time
7 Power Cleans (115/75)
7 Pull-ups

3 Rounds for Time

15 Deadlifts (95/65)

15 Overhead Squats (95/65)

15 Burpees over the Bar

Metcon (Time)

With a Partner Complete 4 Rounds for Time:
50 Double Unders Each
40 Seated Shoulder Press
30 Burpees
20 Renegade Rows
10 Turkish Get-ups