Metcon (Time)

AMRAP in 12 Minutes
10 Power Cleans (135/95)
40 Double Unders

Metcon (Time)

For Time:
1000 Meter Row
400 Meter Run
25 Chest to Bar Pull-ups
25 Burpee Box Jump Overs (24/20)
25 Chest to Bar Pull-ups
800 Meter Run
500 Meter Row

4 Rounds for Reps

1 Minute or Push Press (95/65)

1 Minute of Assault Bike Calories

1 Minute of Handstand Push-ups

1 Minute Rest

“Kettlebell Annie”

For Time:

50-40-30-20-10

Kettlebell Swings (55/35)

Sit-ups

Get It Done (Time)

With a Partner Complete 4 Rounds
50 Box Jumps (24/20)
40 Calorie Row
30 Med Ball Cleans (20/14)
20 Ring Dips
10 Wall Climbs

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 Minutes
50 Double Unders
20 Dumbbell Push Press (50/35)
20 V-ups
200 Meter Run

Metcon (Time)

For Time:
15-12-9-12-15
Power Clean (95/65)
Wall Balls (20/14)
*2 Muscle-ups after each round

Metcon (Time)

3 Rounds for Time:
21 Sumo Deadlift High Pull (95/65)
15 Handstand Push-up
400 Meter Run