 Strength:
10:00 Core Conditioning MetCon: 20:00 AMRAP 5 Summersaults 10 Tire Flips 15 Sandbag Rotating Lunge to Clean (60/40) 20 Wall Balls (20/14) 25m sled push (185/135)
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 Gymnastic Skill:
10:00 Muscle Up Work Gymnastic Strength: 10:00 EMOM Odd: Strict Pull Ups Even: Strict Ring Dips Metcon: 2 Rounds: 50 Double Unders 40 Cal Row 30 DB Snatch 75/50 20 HSPU  MetCon:
4 Rounds: 800m Run 4 Rope Climbs 40' DB Walking Lunge, 70/50 15:00 Mobility Work 
Strength: 20:00 EMOM Odd: 2 reps Front Squat Even: Strict HSPU Length: 20:00 EMOM Odd: 15 Burpees Even: 200m run Metcon: 21-15-9 Deadlifts, 315/205 Box Jumps, 30/24  Speed:
20 Cal Assault Bike 20m Sled Push (185/135) 20 Cal Row Metcon 1: 5:00 AMRAP 10 DB Snatch (65/40) 5 TTB Metcon 2: 7:00 AMRAP 7 Burpee Box Jumps 28 Double Unders  Strength:
12:00 Core Strengthening Metcon: 20 min Amrap Teams of 2 20 Box Jumps (24/20) 20 HSPU 20 KB Swings (70/53) * Partner 1 goes through then Partner 2 follows. If you don’t have a partner then rest as long as it takes to complete*  Strength:
10:00 Core Strengthening Metcon: 20 min Amrap Teams of 2 20 Box Jumps (24/20) 20 HSPU 20 KB Swings (70/53) * Partner 1 goes through then Partner 2 follows. If you don’t have a partner then rest as long as it takes to complete*  MetCon:
5 rounds: 400m Run 3 Squat Cleans (225/135) 2 Rounds of “Cindy” 1 round of “Cindy”= 5 Pull-Ups, 10 Push-Ups, 15 Air Squats 15:00 Mobility Work  Strength:
18:00 E:90 (12 rounds) 3 Reps Back Squat - Climbing MetCon : 200m Row 10 - Power Snatch (95/65) 400m Row 8 - Power Snatch (115/75) 600m Row 6 - Power Snatch (135/95) 800m Row 4 - Power Snatch (155/115) 1000m Row 2 - Power Snatch (185/135)  Strength:
20:00 EMOM Odd: 2 reps Snatch Balance Even: Strict Wide grip Pull Ups Length: 20:00 EMOM Odd: 2 Laps Sled Push Even: 10-20 Ring Rows Metcon: For Time: 10-8-6-4-2 Clean and Jerk (185/135) * 200m run after every set* |
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