Metcon (reps)

AMRAP in 4 minutes of:
27/21 Calories bike erg
27 Sit-ups
27 Wallball shots 20/14

Rest 4:00 min

AMRAP in 4 minutes of:
21/15 Calories bike erg
21 Sit-ups
21 Wallball shots 20/14

Rest 4:00 min

AMRAP in 4 minutes of:
15/12 Calories bike erg
15 Sit-ups
15 Wallball shots 20/14

Metcon (time)

8 Rounds of:
10/8 Calories bike
10 Unbroken toes to bars
CAP: 12 minutes

Rest 3:00 minutes

8 Rounds of:
10/8 Calories row
10 Unbroken American KBS 24/16kg
CAP: 12 minutes

"Tabata something else"

32 Rounds, 20s. work and 10s rest. First 8 intervals are pull-ups, the second are push-ups, the third 8 intervals are sit-ups and finally, the last 8 intervals are air squats. There's no rest between movements. Score is total reps from all 32 intervals.

For time:
10 Turkish get-ups, right
20 DB snatch, alternating arms
30 Push press, right
30 Push press, left
20 DB snatch, alternating arms
10 Turkish get-ups, left

Men use 20kg dumbbell, women 10kg.

"D.T."

5 Rounds for time

12 Deadlifts 70/50kg
9 Hang power cleans 70/50kg
6 Push jerks 70/50kg

Hi-pull + 2 Hang snatch. Heaviest of the day in 15 minutes.

4 Rounds of:

40s Squats with 20/10kg dumbbell
20s Rest
40s Box step-ups 20" 20/10kg dumbbell
20s Rest
40s Jumping lunges
20s Rest

21-15-9-6-3 Reps for time:
Calories row
HSPU

For time:
50 deadlifts 60/40kg
50 bar over jumps
50 front squats 60/40kg
50 bar over jumps
50 push jerks 60/40kg
50 bar over jumps

Timecap: 20 minutes

Metcon (Reps)

3 Rounds:
In 3 minutes:
Bike 1000/800m
10-15 sit-ups
ME Burpee pull-ups

Rest 2 minutes

In 3 minutes:
Row 500/400m
10-15 Sit-ups
ME Box jumps 24”/20”

Rest 2 minutes