Cross Training

7 rounds of 2min work and 1 min rest

• : 30-sec max cal AB
• 3 squat cleans (165/105)
• Max burpee pull-ups for the remaining time

Score: Cals + burpee pull-ups

30 min AMRAP

• 500m Row
• 5 KB Swings
• 7 High Pulls
• 12 Box Step-ups

For Time

• 20 Cal Assault Bike
• 20 Clean and Jerks (135/95)
• 20 Cal Assault Bike
  

10 Min Core AMRAP (Optional)

• 50 Sit-ups
• 40 Russian Twists
• 30 Scissor Kicks
• 20 Wipers
• 10 V-Ups

Repeat until 3000m are reached on each machine – Partner Workout

• Each partner – 25m overhead plate carry (35lb)
  • 1 partner rows 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch
• Each Partner 25m overhead plate carry (35lb)
  • 1 partner Skis 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch
    

For Time (40min cap)

• 500m Row
• 5 rounds of Cindy
• 400m Run
• 4 rounds of Cindy
• 300m Ski
• 3 rounds of Cindy
• 200 single unders
• 2 rounds of Cindy
• 100 cal Assault Bike
• 1 round of Cindy

1 round of Cindy is

• 5 pull-ups
• 10 push-ups
• 15 Air Squats

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.

Metcon

30 minutes of Cycling.

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)