Cross Training

4 rounds for time

• 400m Run
• 30 push press (65/45)
• 20 cal Row/Ski

Ski 2 rounds and Row 2 rounds

18-min AMRAP

• 10 x Goblet Squats (53/35 KB)
• 10 x 1 arm alt American KB Swings
• 10 x Box Jumps/Step Overs

10min AMRAP Bonus Core Work

• 50 Sit-ups
• 40 Twists
• 30 Flodder kicks
• 20 Wipers
• 10 V-ups

15-min establish max

• Clean
• Hang Clean
• Jerk

Then For Time

21 – 15 – 9

• Row
• Pull-ups

then 21 – 15 – 9

• C2 Bike
• Wall Balls (30/20)

then 21 – 15 – 9

• Ski Erg
• Snatches (95/65)

Sport

Basketball

24-min AMRAP

• Run 250m
• 1 clean and 5 strict press (115/75)
• 5 Toes-to-bar

10min AMRAP Bonus Core Work

• 50 Sit-ups
• 40 Twists
• 30 Flodder kicks
• 20 Wipers
• 10 V-ups

Metcon

30 minutes of Cycling.

1, 2, 3, 4, 5, 4, 3, 2, 1 For Time (16 min cap)

• Deadlifts (315 / 185)
• Bar Facing Burpees
• Wall Walks

4 rounds for Time

• 400m Run
• 50 Air Squats

Bonus – Core AMRAP 10min

• 50 Sit-ups
• 40 Russian Twists
• 30 Swims
• 20 Wipers
• 10 V-ups

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

Sport

Basketball