Assault Bike

Metcon

24 minute E3MOM

• 15 / 12 Cal AB
• 80/50 lb Overhead ball carry 25m
• 5 ball squats
• Max Push-ups

Outside if the weather permits.

Metcon

For Time (30 Min cap)

• 800 m Run
• 50 Air Squats
• 100 / 80 Cal Assault Bike
• 50 Air Squats
• 800 m Run

Outside if the weather permits.

Metcon

10rds For Time (25-minute cap) – Partner

• 15/12 Cal Assault Bike
• 15 Air Squats

Waterfall method. A round is completed when both partners complete the air squats.

Metcon

Cals Assault Bike 10rds of 1:00 min on and 30 seconds rest

• 21
• 18
• 15
• 12
• 9
• 9
• 12
• 15
• 18
• 21

Use the remainder of the minute for rest.

Metcon

For Time

21, 15, 9

• c2 row
• Power Snatch (95/65)

Rest 1:1 (or 5 minutes max)

21, 15, 9

• Assault Bike
• Clean and Jerk (95/65)

Metcon

For Time (24 minute cap)

• 50/35 cal AB
• 10 Box Step-ups. (24″/20″)
• 40/28 cal AB
• 20 Box Step-ups
• 30/21 cal AB
• 30 Box Step-ups
• 20/14 cal AB
• 50 Box Step-ups
• 10/7 cal AB
• 50 Box Step-ups

Every 3rd minute

1 Craig Special. (115/85lb)

• 1 x Hang Squat Clean
• 1 x Squat Clean
• 1 x Jerk

Metcon

For Time (partners)

12 Rounds Each (you go I go)

• 1 Toes-to-bar
• 2 KB Goblet Squats. (53/35)
• 3 KB American Swings (53/35)
• 4 Cal Assault Bike

At any time during the rounds, each partner must carry, in any fashion, an 80/50 med-ball 50 meters four times.

then

• 1000m Ski Erg Sprint (splint between partners)

Metcon

For Time

• 30 Cal Assault Bike
• 15 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 24 Cal Assault
• 12 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 18 Cal Assault
• 9 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)

Metcon

20 Min AMRAP

• 5 x Right Arm Russian KB Swings (53/35)
• 25m Right Arm Farmer Carry
• 5 x Left Arm Russian KB Swings
• 25m Left Arm Farmer Carry
• 15 Cal Assault Bike

Metcon

3 Rounds with 2 min rest between rounds

1 min max effort. 30-sec recovery between exercises

• Push-ups
• Ski Erg / Rower
• GHD Sit ups
• Assault Bike