Weightlifting Four Sets: Front-Racked Alternating Reverse Lunges (16-20 Reps ) Rest 60 Seconds Weighted Strict Pull-Ups (4-6 reps @ 2110) Rest 60 seconds Metcon For time: 40 Wall Ball Shots (20/14 lbs) (RX+ 30/20 lbs) 20 Pull-Ups (RX+10 Bar Muscle ups) 30 Wall Ball Shots 15 Pull-Ups (RX+8 Bar Muscle ups) 20 Wall Ball Shots 10 Pull-Ups (RX+5 Bar Muscle ups) 10 Wall Ball Shots 5 Pull-Ups (RX+3 Bar Muscle ups)  Read more

Metcon For time: 400 Meter Run 30 Slamball 30/20# 30 Push-Ups 400 Meter Run 20 Slamball 30/20# 20 Push-Ups 400 Meter Run 10 Slamball 30/20# 10 Push-Ups 400 Meter Run Metcon Once Finished – Complete on your own: Four Rounds – 12 Minutes: 30 seconds of Left side plank raises 30 seconds of Right side plank raises Rest 30 seconds 60 seconds of Ab Mat Situps Rest 30 seconds  Read more

Weightlifting Split Jerk (1RM) Metcon Metcon (AMRAP – Reps) For Max Reps: 3 Minutes of Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs) Rest 60 seconds 3 Minutes of Thrusters (115/85 lbs)  Read more

Weightlifting Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Metcon (Time) Five rounds for time of: 10 Chest-to-Bar Pull-Ups 20 Kettlebell Swings (32/24 kg) 30 Anchored Sit-Ups 40 Double-Unders  Read more

Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Goblet Squats 15 Kettlebell Swings 200 Meter Run  Read more