Metcon (AMRAP - Reps)

AMRAP in 18 Minutes
60/50 Calorie Row
40 Wall Balls (20/14)
35 Box Jumps (24/20)
10 Burpee Dumbbell Step-up (50/35)

Metcon (Time)

6 Rounds
4 Squat Cleans (155/105)
8 Strict Pull-ups
12 Calorie Bike
*12 minute Time Cap

Metcon (Time)

4 Rounds For Time:
400 Meter Run
21 Dumbbell Deadlifts
15 Dumbbell Power Cleans
9 Dumbbell Shoulder to Overhead
(50/35)

Metcon (Time)

3 Rounds for Time:
30/25 Calorie Row
20 Alternating Pistols
20 Dumbbell Snatches (50/35

Sicko Cindy (Time)

With a Partner Complete:
400 Meter Run
6 Rounds of Cindy (alternating)
35 Calorie Assault Bike
6 Rounds of Cindy
200 Double Unders
6 Rounds of Cindy
400 Meter Run
6 Rounds of Cindy

Thumb Sucker  (Time)

For Time:
21 Squat Cleans (95/65)
9 Bar Muscle-ups

15 Power Cleans (115/80)
15 Chest to Bar Pull-ups

9 Hang Power Cleans (155/105)
21 Pull-ups

Metcon (3 Rounds for reps)

Metcon (3 Rounds for time)
Every 15 Minutes for 3 Rounds
1000 Meter Row
1000 Meter Run
40 Burpees

Quick Silver (Time)

For Time:

21-18-15-12-9

Overhead Squats (75/55)

Push-ups

*40 Double Unders after each set