Metcon

Tommy V

21 Thrusters, 115#
12 Rope Climbs, 15′
15 Thrusters, 115#
9 Rope Climbs, 15′
9 Thrusters, 115#
6 Rope Climbs, 15′

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn more about Tommy V click here

OR

Metcon

Ellen

3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click here

OR

Metcon

Five rounds for time of:
30 Air Squats
25 Mountain Climbers Ea.
20 Kettlebell Swings (24/16 kg)
15 Single Arm Kettlebell Rows  (24/16 kg)
10 Hand Release Push Ups
5 Ab Wheel Roll Outs

Rest 2 minutes between Rounds