#MetCon | 20’ AMRAP of:

• 20 wall balls
• 15 medball sit-ups
• 10 medball cleans
• 10 x 3 mt sprints

5 rounds for time
30s max calories on Assault Bike
8 burpees
then rest 90-120s

Do not rest between bike and burpees
Scale the rounds to 4 if needed
Try to get 90-95% of max watts and keep the same pace throw the workout

For time
500/400 row
50 DU

https://wodprep.com/rx-challenge/

TC 25min
27,5kg/15kg DB

3 Rounds:
20cal Rower OR Assault Bike
10 Devil Press

3 Rounds:
20cal Rower OR Assault Bike
20 Steps OH Walking Lunges

3 Rounds:
20cal Rower Erg
10 DB Thrusters

(Credit: Obi Vincent)

Strenght

Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps

Conditioning

AMRAP 10'
20 box jumps
10 handstand push-ups

Mave 3 x 10

Aerobic work
Run/walk for 50 min
7.2 km
132/156
6.56/5.06 min/km

snatch high pull
5x2@100-110

front squat
pull ups
ring dips
burp ups
aussie push ups
box jumps
thrusters
toes to bar
V ups
knees to elbows
mountain climbers
wall balls

2 sets of each, 8 reps
1.5 mile warm up in 13 min.

10-5-3-3-1-3-3-5-10 reps of Deadlifts

5 rounds for time:
15 Calories rower
5 Wall climb