Metcon

AMRAP 5:
Burpees

Then, AMRAP 5:
14 KBS, 1.5 pood
7 SDLHP, 75#

Then, AMRAP 5:
7 Hang Power Snatches, 75#
7 Pushups

Then, AMRAP 5:
Burpees

*1 minute rest between AMRAPs

67
3R + 14 + 1
4R + 4
40

Core

3 Rounds:
Ab wheel (kneeling) x 15
Reverse Crunch x 12
Side Plank under to extension w/ 10# DB x 10 ea
Front Plank w/ banded valslide hip abduction x 20 ea

Metcon

10 1-minute Rounds:
25 Air Squats
Max Power Clean and Jerk, 155#
*Rest 2 minutes between rounds
4/4/3/3/3/2/2/2/2/2 = 27 total

Metcon

AMRAP 13 w/ 13.2# vest:
1 Strict Pullups/2 Pushups, 2/4, 3/6, 4/8, 5/10
Equals 1 cycle
3 Cycles + 1 Strict Pullup
46 total Strict Pullups, 90 total Pushups

Space City 7s

Touch

Metcon

12 x Reverse OH medball throw, 40#

AMRAP 12:
5 DL, 315#
18 Wall Balls, 10', 14#
16 Lateral Burpees over BB
3R + 5

Metcon

EMOM 12:
Odd - 12 DB Snatch, 45# (6 each side)
Even - 3 DBall Cleans, 100#
Rx'd

Glow 6.2

A. Power Clean 2x2 @ 190# - 205#, 3x1 @ 215#
B. Power Snatch 1x3 @ 140#, 1x2 @ 150#, 2x1 @ 160# - 165#, 1x3 @ 140#
C. Clean Pulls 1x3 @ 205#, 3x3 @225#
D. Front Squat 3x5 @ 225#
E. Press 3x5 @ 145#

Metcon

AMRAP 20:
21 KBS, 1.5 pood
15 GHD Situps
10 Plyo Pushups on plate
6R + 21

Metcon

FT with 22# vest:
200 meter Farmer Walk w/ 1.5 pood KBs
Then, 3 Rounds of:
30 Burpees
6 Front Squat, 155#
Then, 200 meter Farmer Walk w/ 1.5 pood KBs
27:08

Metcon - The Chief

AMRAP 3:
3 Power Cleans, 135#
6 Pushups
9 Air Squats
*Repeat for 5 sets
*Rest 1 minute between sets
5R
4R + 1
3R + 3 + 6 + 7
3R + 3 + 4
3R + 1

Metcon

EMOM 10:
5 Deadlift, 155#
3 Hang Power Clean, 155#
1 Push Press, 155#
Rx'd

Stamina

Tabata DBall Bear Hug Hold, 100#

2 minute Pushup/Plank Challenge:
First 15 sec: Max Pushups
Next 15: Hold at top
Next 15: Hold at mid
Next 30: Hold at 3/4 way down
Next 15: Hold at mid
Next 15: Hold at top
Last 15: Max Pushups
Rx'd
15, 6

Metcon

AMRAP 15:
3 Bench Press, 205#
5 Strict Pullups
7 KBS, 2 pood
8R + 3 + 2

KTE/TTB 2x5 ea

Core

3 Rounds:
Valslide Side Knee Tucks x 10 ea
Valslide Pikes x 10
Valslide Alligator drags x 5
Valslide Front Plank Knee Drives x 20 ea