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By: Mark Masavage
Metcon 18 Min AMRAP 12 / 9 Cal Assault Bike 12 Thrusters (45/35) 8 Toes-to-Bar 2 strict pull-ups
Metcon 23 min Buy In: 75 Power Snatches (75/55) AMRAP 1 Shuttle Run (25ft) 5 Burpees
REST DAY Everybody needs a day of rest. Enjoy it!
Ruck 6 miles Carry what you want Sport Basketball
Metcon For Time 100 pull-ups 200 push-ups 300 Air Squats Break-up as needed
Metcon Diamond Dave’s 15 Minute Core Workout 100 Leg-up Crunch 100 Leg-up Side to Side Crunch 100 Leg Lifts 100 Bicycles 30 minutes of Cycling.
Metcon For Time 21 – 15 – 9 Thrusters. (95/65) Russian KB Swings (53/35) Rest 3 Minutes 21 – 15 – 9 Shoulder-to-Overhead (95/65) Russian KB Swings (53/35)
Metcon Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition) male: 11 – 12 – 13 – 14 – 15 calfemale: 9 – 10 – 11 – 12 – 13 cal Air Runner C2 Bike C2 Rower Rest C2 Ski Erg Burpee Rest
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