20 Minutes

10 Rounds of 1 min work and 1 min rest

  • 4 Deadlifts (275/185)
  • 50m Shuttle Run
  • Max Cal Assault Bike

Score: Accumulated Cals

Tags:

50 Rounds for Time:

  • Air Squat
  • Lunge
  • Lunge
  • Dip

0:00 – 3:00 Minutes

  • Run 200m
  • Max Jerks
  • Rest 1 minute

4:00 – 8:00 Minutes

  • Run 300m
  • Max Jerks
  • Rest 2 minutes

10:00 – 15:00 Minutes

  • Run 400m
  • Max Jerks

Pick a challenging weight for the jerk

5 Rounds for Time (17 min cap)

  • 15 Air Squats
  • 11 Toes-To-Bar
  • 7 cleans and jerks (115/75)

For Time

  • 90 Wall Balls (20/14)
  • 60 DB Push Press (50/35)
  • 30 DB Front Rack Squats

Metcon

For Time: (20 min cap)

30, 20, 10

  • Clean and Jerk (135/85)
  • Assault Bike Cals

Metcon

For Time:

21, 15, 9

  • Deadlifts (225/155)
  • Wall balls. (20/14)

3 Minutes of Rest:

9, 15, 21

  • Row Cals
  • Med Ball Over Shoulder (80/50)

Metcon

For Time: 3 Rounds

  • 30 Cal Assault Bike or 40 cal C2 Bike
  • 10 DB Deadlifts (you pick the weight)
  • 5 DB Push Presses

Metcon

For Time

21, 15, 9

  • Assault Bike Cals
  • Push Press (95/65)

Rest 3:00 minutes

15, 12, 9

  • Assault Bike Cals
  • Push Press (95/65)

Metcon

For Time (20min Cap)

3 rounds

  • 100m Farmers Carry (50/35)
  • 10 Back Squats (65% max)
  • 500m Row