Metcon (quality)

4 rounds, EMOM:
1. 10-20 KBS
2. 10-20 Box jumps
3. 10-20 Burpees
4. 10-20 Wallball shots
5. Rest

Metcon (time)

With partner 4 rounds (each) for time of:
500/400m bike erg
8 Thrusters 40/30kg
8 Bar over burpees

*You go, i go. One round at a time.
Timecap: 16 minutes.

Metcon (time)

For time:

50 DB Front rack lunges, alt. legs 22,5/15kg DB’s
50/40 Calories bike erg
100 KBS 24/16kg
50/40 Calories row erg

Timecap: 20 minutes

Accessory (optional):

3-4 Rounds of:
8-12 (per side) Front rack dragon lunges.
1:00 rest
15-20 Squat jumps
2-3 min rest between rounds.

"Metcon (time)

With partner 10 rounds (each) for time:
7 SHSPU
15/12 Calories bike erg

*You go, I go.
Timecap: 24 min"

"Strength (load)

Shoulder press, 4 sets of 3 @RPE9 + 1 set for max reps.

Lift every 2:30"

For time:
40 Wallball shots 20/14lb
30 Push press 50/35kg
20 Bar muscle-ups
30 Push press 50/35kg
40 Wallball shots 20/14lb

2km row for time.

5 Rounds for time:
60 Double unders
30 OH Lunge steps 25/15kg

W/ Partner for time

500m Row
50 Wallball shots 20/14
500m Row
40 Wallball shots 20/14
500m Row
30 Wallball shots 20/14

*You go, I go.

For time:
50 Burpees
20 Front squats 100/70kg
50 Burpees