Metcon 4 Rounds 100 Double Under 50 Wall Ball 20/14 25 Burpees 10 Handstand Push Up

METCON Teams of 2 90 Cal Assault Bike 60 Wall Ball 60 Hang Power Cleans  60/40 45 Front Squat  60/40 60 Pull Ups 45 Overhead Squat  60/40 60 Hang Power Snatch 60/40 60 Wall Ball 90 Cal. Assault Bike

Strength  Front Squat (4441) 4-4-4-4 METCON 15-12-9-12-15 Thruster 45/30kg Box Jump 24/20  

Strength  Push Press 10-10-10 METCON 4 Rounds 18 Cal AAB 15 Toes 2 Bar 12 Single Arm Push Press / Arm 24/16 Rest 2 Minutes

Strength Snatch Pull + Power Snatch + Snatch 1-1-1, 4×1 METCON For Time: 35 Power Snatch  40/25kg 15 Muscle Ups 25 Power Snatch 55/35 30 C2B 15 Power Snatch 70/45 45 Pull Ups  

METCON ” LOREDO” 6 Rounds 24 Air Squat 24 Push Ups 24 Walking Lunge 400m Run

Teams of 3  3 Rounds 400m Run (together) 75 HSPU 75 Burpees Box Jump Over 75 C2B 300 Double Under

Strength Front Squat (5551) 5-5-5-5 METCON  50 Sit-Ups 50 Dumbbell Snatch switch arms every 10 reps 50 Dumbbell Overhead Squats switch arms every 10 reps 50 Toes-to-Bar/Hanging Leg Raise/Laying Leg raise TIMECAP: 22:00

Strength DB Floor Press 3×10 (2020) Weighted Plank 30-45sec x 3 METCON 4 Rounds For Total Reps: 1:00 Max Effort Row, calories Rest :30s 1:00 Max Effort Assault Bike, calories Rest :30s 1:00 Max Effort Pull Ups Rest :30s 1:00 Max Effort Ring Dips Rest :30s *Score is total reps of each movement

Strength Clean and Jerk 15×1 EMOM Start at 70% and add weight if it feels good METCON Full Grace 30 Squat Clean & Jerk 70/50kg TIMECAP: 10 Minute