Black(B): Push ups
Red(R): Leg levers
1/4 deck (14 cards)

B 2
B 10
R 10
R 10
R 3
B 8
R 7
B 6
R 8
B 10
R 11
R 5
B 9
R 2

Push ups: 36
Leg Levers: 56

5 rounds for time
20 wall ball shots
10 deadift (body weight)![
rest 4mins
10' AMRAP
300 metres rowing
7 burpees
25 sit ups

11 T2B
25 KB Swing 24 kg
15 OHS 40 kg
20 cal Assault Bike

30 minute Rep for round, 1 wall climb, 2 30 kg dumbbell snatch, 3 pull ups. So 1/2/3,2/4/6,3/6/9 and so on for 30 minutes. Got to 4 pull ups of 24 on round 8. 196 total reps. Smart👍

20 Min AMRAP of:

3 HSPU
6 Pull up's
9 OHS #75
12 TTB

go snowboarding with the kids at West Mountain

5-3-1+ @ 75/85/95%

#MetCon | 1 round for time of:

block 1
- 10 plyo push-ups
- 25 sit & ups
- 50 plyo tuck jumps

block 2
- 10 prowler sprints (10 mt)
- 25 kneelings
- 50 plate swings (15/10 kg)

• 100 sit-ups & 200 single unders after the blocks

For time:
15 Overhead squats @ 30 kg
35 Wallballs
3 Rope climbs
12 Overhead squats @ 30 kg
30 Wallballs
3 Rope climbs
9 Overhead squats @ 30 kg
25 Wallballs
3 Rope climbs
6 Overhead squats @ 30 kg
20 Wallballs
3 Rope climbs

For time:
15-10-5:
Power Clean, 135/105
HSPU
Directly into...
15-10-5:
Hang Power Clean, 135/105
Ring Dip