Metcon (Time)

For Time:
21-18-15-12-9
Pull-ups
10-8-6-4-2
Power Cleans (135/95)(155/105)(165/115)(175/125)(185/135)

Let's Talk About It (10 Rounds for time)

Every 3 Minutes for 10 Rounds:
15/10 Calorie Bike Sprint
100 Meter Run

Metcon (Time)

2 Rounds For Time
100 Double Unders
50 Kettlebell Swings (55/35)
25 Overhead Kettlebell Lunges
15 Burpees over Kettlebell

Metcon (AMRAP - Rounds and Reps)

AMRAP in 18 Minutes
12/8 Calorie Assault Bike
23 Push Press (115/75)
8 Toes to Bar
1 Rope Climb

Metcon (Time)

5 Rounds for Time:
10 Dumbbell Hang Clusters (40/25)
10 Dumbbell Step-ups
10 Ring Dips

Murph in Training (Time)

For Time with a Partner
800 Meter Run
10 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
800 Meter Run
10 Rounds of:
10 Push-ups
10 Sit-ups
10 Squats
800 Meter Run

Metcon (Time)

For Time:
50 Calorie Row
50 Thrusters (95/65)
50 Chest to Bar Pull-ups
*Partition as you like

Metcon (AMRAP - Reps)

4 Rounds for Reps
AMRAP in 3 Minutes
30 Double Unders
6 Squat Cleans (135/95)
Rest 1 Minutes