7 rounds
14 chest to bar
28 sit ups
14 shoulder to overhead @40/25

561rep

If you are completing as an individual effort today, complete the following:

3 Rounds:
AMRAP :30 – Calorie Row… Rest :30s
AMRAP 1:00 – Calorie Row… Rest 1:00
AMRAP 1:30 – Calorie Row… Rest 1:30

100 Pull-ups
100 Push-ups
100 Sit-ups

Bench press 1 RM

Back squat 10 reps at 60% of 1RM, 3X10 at 75%
Power clean + push press (complex) 5 reps at 65%of 1RM, 3X5 at 75%
Clean pull from below knee 3X5 at 85% of 1RM
Bench press 10 reps at 65% of 1RM, 3X10 at 75%

A. Pistol squats (modify height if necessary) 3x5 per leg
B. Single leg reverse hyper 3x15 per leg
C. Ab wheel rollouts 3x10

3x10 min windows 2 mins rest after each one.

1A: 10 mins
1 mile run
Remaining time ME BBJO@24/20”

1B: 10 mins
2k Row
Remaining time ME Burpees over rower

1C: 10 min Amrap
21-15-9
DBSnatch@22.5/15
Burpees over DB

Score is all burpees from 1A B and C added together.

10x
1min Assaultbike
1 min row
1 min ski
105s rest

Go hard but sustainable pace. Take calories on each machine as goal.

5 rounds
15 snatches @40/25
10 deadlift with snatch grip @40/25
every 2mins 5 burpees

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

choose one or two
back squat 3x3@80%
bench 3x3 @80%

Metcon(8)
tabata
squats
pull ups

Metcon-comp(8)
tabata
pistols
c2b

Finisher
100 knee tap crunch
stretch and roll