Metcon (AMRAP - Rounds and Reps)

AMRAP In 13 Minutes
9 Sumo Deadlift High Pulls (95/65)
8 Handstand Push-ups
7 Burpees over the Bar
6 Push Press (95/65)

Metcon (Time)

For Time
600 Meter Run
100 Double Unders
50 Kettlebell Swings (55/35)
50 Box Jumps (24/20)
50 Kettlebell Hang Snatches
100 Double Unders
600 Meter Run

Stronger Each Round (7 Rounds for time)

Every 2 Minutes for 14 Minutes
10 Toes to Bar
10 Clean and Jerks (135/95)

Metcon (Time)

For Time:
9-15-21-15-9
Overhead Squats (75/55)
Ring Dips

Metcon (3 Rounds for reps)

With a Partner Complete:
AMRAP in 8 Minutes
24 Double Unders
8 Alternating DB Snatches (50/35)
Rest 2 Minutes
AMRAP in 8 Minutes
8 Burpees over Dumbbell
4 DB Thruster
Rest 2 Minutes
AMRAP in 8 Minutes
10 Box Jumps (24/20)
8 Push-ups on Dumbbells

Metcon (Time)

For Time:
Every 2:00 Minutes
300/250 Meter Row
In the remaining time Push Jerk (135/95)
*Continue until 50 reps are reached
*16 Minute Time Cap

Metcon (Time)

At Home Version:
For Time:
Every 2:00 Minutes
50 Air Squats
In remaining time Push Jerk
*Continue until 50 reps are reached

Barbell (135/95)
Dumbbell (50/35)

Metcon (AMRAP - Rounds and Reps)

AMRAP in 14 Minutes
15/12 Calorie Bike
12 Chest to Bar Pull-ups
9 Power Cleans (135/95)

Metcon (AMRAP - Rounds and Reps)

At Home Version:
AMRAP in 14 Minutes
15 Burpees
12 Renegade Rows or Double Downs
9 Power Cleans

Barbell (135/95)
Dumbbell (50/35)

Metcon (Time)

For Time:
21-18-15-12-9
Deadlifts
Handstand Push-ups
Toes to Bar or Weighted Sit-ups

Barbell (185/135)
Dumbbells (55/35)

At Home Version (Time)

For Time:
21-18-15-12-9
Good Mornings
Sit-ups
5-4-3-2-1
Wall Climbs