25 minutes

Death By Row

EMOM

  • 1 cal
  • 2 cal
  • 3 cal
  • 4 cal
  • etc

Go until you cannot make the calorie count.

10 Min AMRAP

3, 6, 9, 12, ….

  • Front Rack Lunges (75 / 55)
  • Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

  • Squat Clean and Jerk (125/75)
  • 50′ Shuttle Run

Metcon

For Time 24 min time cap

  • 150/120 cal Assault Bike or 190/150 cal C2 Bike
  • 30 Back Squats (225/155)

Metcon

15 min 1 set of Bear Complex Every 45 Seconds

Bear Complex

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

increase weight throughout the workout

21, 15, 9 For Time

  • Hang Clean and Jerk (95/65)
  • Row

Metcon

For Time

  • 100 total core reps
    • Sit-ups, v-ups, etc count as half (.5) of a rep
    • Toes-to-bar, GHD sit-ups count as a rep
  • 100 x 50 ft Carries (you pick implements and load)
    • Farmer Carriers
    • Bear Hug
    • Overhead (waiter carries)

Break up the reps as needed

Metcon

21-minute Alt EMOM

  • 12 Deficit Push-ups (use 45’s)
  • 6 Med-Ball Ground to Overhead (80/50)
  • Max Cal AB

Score – Max Cals

Metcon

EMOM – Death by Assault Bike

  • 1 cal the first minute
  • 2 cal the second minute
  • 3 cal the third minute
  • etc

Go until you cannot achieve the calorie count for that minute.

For Time

  • 100 Air Squats
  • 25 Strict Pull Ups
  • 75 Air Squats
  • 20 Strict Pulls Ups
  • 50 Air Squats
  • 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

  • 100 Air Squats
  • 25 Strict Pull Ups
  • 75 Air Squats
  • 20 Strict Pulls Ups
  • 50 Air Squats
  • 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

  • 24, 18, 12 – Assault Bike Calories
  • 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100)
  • rest 1:1 or for a max of 5 minutes
  • Repeat

cash out: 6 x 50ft Overhead Med Ball (80/50)

Metcon

For Time (25 min cap)

  • :45 max cal cardio
  • 5 med-ball Deadlifts (100lb/80lb)
  • 5 med-ball Squats
  • 10m Overhead Carry

Workout Ends When You Reach

  • 100/80 cal on Assault Bike / Ski Erg / Air Runner
  • or 125/100 cal on C2 Bike / Rower