Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP "Cindy" 5 - Pull-Up's 10 - Push-Up's 15 - Air Squats 2 - Rope Assents Rest 3 Minutes after Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP "Cindy" 5 - Pull-Up's 10 - Push-Up's 15 - Air Squats 10 Cal Airdyne

Metcon (Time) 20 - Burpees 30 - STOH 135/95 40 - Dead Lift 135/95 50 - Hang Power Clean 135/95 40 - Dead Lift 135/95 30 - STOH 135/95 20 - Burpees

Metcon (Time) 50 - Pull-Ups 5x 15 - Wall Balls 20/14 30 - Sit-Ups 45 - Double Unders Then 50 - Pull-Ups

Metcon (AMRAP - Reps) 23 Minute AMRAP Run 10 - Box Jumps 5 - Power Snatch 135/95 Run gets longer each round. Starts at 50 m and increases by 50 m each round

The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups

Metcon (Time) 100 m Overhead Walking Lunge 45/25 3x 30 - Pull-Ups 30 - Box Jumps 20"

Deadlift (4 set of 5 ) 1. 60% 2. 70% 3. 80% 4. 90% Metcon (Time) 1 Mile Run 200 Double Unders 50 Cal Airdyne 15 - Clean & Jerk 205/155 RX+ 235/185

Metcon (Time)21-18-15-12-9-6-3 Sumo Dead Lift High pull 75/55 Calorie Airdyne Push-Ups

METCON 400m Farmer Carry 53/35 5x 5- Wall Walks 10- Thrusters 95/65 15- DB Snatch 45/25

Metcon (Time)21-15-9 STOH 155/105 Box Jump 30/24 Pull Up's Metcon (Time) For time 400m sled pull 135/70