20 minute

5 Rounds every 4 minutes

Complete the following in under 2 minutes.

  • 5 Snatches (115/65)
  • 5 Bar Facing Burpees
  • 15 Cal AB

The score is the accumulated time it takes to perform the five work rounds.

4 Rounds For Time

  • 400m Run. (5 laps around the perimeter of the basketball court)
  • 300m Ski/Row.

Ski all rounds unless there are not enough ergs, then row 2 rounds and ski 2 rounds.

The Chief-

5 rounds of 3 min AMRAP and 1 min rest

  • 3 power cleans (135/95)
  • 6 push-ups
  • 9 air squats

20-minute AMRAP

  • 19 Cal Row
  • 19 Wall Balls (20/14)

Metcon

For Time (20min Cap)

  • 50 x Alt Dumbbell Hang Snatch
  • 16 x Box Step Overs
  • 40 x Alt Dumbbell Hang Snatch
  • 16 x Box Step Overs
  • 30 x Alt Dumbbell Hang Snatch
  • 16 x Box Step Overs
  • 20 x Alt Dumbbell Hang Snatch
  • 16 x Box Step Overs
  • 10 x Alt Dumbbell Hang Snatch
  • 16 x Box Step Overs

♀︎ 35 | ♂︎ 50
♀︎♂︎ 20″ Box