Push Jerk
Every 2 minutes 2 Push Jerks for 12 minutes (6 sets) Build twice over the 6 sets.

Metcon (Time)
For time
21-15-9
Power Cleans (135/95)
Box Jump Overs (24”/20”)
*400m Run after each round

A: Metcon (Time)
For total time
2 rounds of
500m Row
Rest 1 minute
500m Ski
Rest 2 minutes
15 minute Cap

B: Metcon (Time)
For time
150 Air Squats
100 Push Ups
50 Pull Ups
(Rx+ Weight Vest)
15 minute Cap

Front Squat
Every 2 minutes 3 Front Squats for 10 minutes (5 sets). Same weight across all sets

Metcon
With a running clock:
0:00 - 3:00
400m Run + Max Thrusters (115/75)

4:00 - 7:00
400m Row + Max Clean & Jerks (115/75)

8:00 - 11:00
400m Ski + Max Deadlifts (115/75)

Partner Wod

Metcon (Time)
For time
400m Walking Lunge
400m Run - Together
60 DB Burpee Squat Cleans
600m Run - Together
80 DB Push Press
80 Ski Cals

30 minute time cap

Back Squat
Take 15-20 minutes to establish a challenging Back Squat

Metcon (AMRAP - Reps)
Amrap for 15 minutes
200m Run
15 UB Power Snatch (75/55)
Any time you break the 15 snatches, perform 3 Burpees over the bar before you continue

Metcon (AMRAP - Rounds and Reps)
Amrap for 25 minutes
5 rounds of
5 Pull Ups
10 Push Ups
15 Air Squats
2 Man-Makers (35/25)
400m Run (after the 5 rounds)

B: Metcon (No Measure)
2 Rounds of
20 seconds on / 40 seconds off
-Russian twist with leg extension
-Flutter Kick
-Single, Single, Double V Up
-Knee to Elbow forearm plank

Push Jerk
Every 2 minutes for 12 minutes 2 Push Jerks (6 sets)
Build twice over the 6 sets

Metcon (AMRAP - Rounds and Reps)
Amrap for 18 minutes
200 Double Unders
then with the time remaining Amrap:
4 Sled/Box Pushes (4 plates/3 plates)
8 Thrusters (95/65)
12 SA Hang DB Snatch (50/35) - Each Arm

A: 1000m Row (Time)
Max Effort 1000m Row

B: Metcon (AMRAP - Rounds and Reps)
Amrap for 10 minutes
10/7 Bike Cals (Rx+ Assault Bike)
7 KB Deadlifts (55/35, Rx+70/55)
5 Strict Pull Ups (Rx+2 BMU)

C: Metcon (AMRAP - Rounds and Reps)
Amrap for 8 minutes
25 Double Unders
15 MB Sit Ups
10 DB Floor Press

Front Squat
Every 2 minutes 4 Front Squats for 10 minutes (5 sets). Same weights across all sets

Metcon (Time)
For time
600m Run
15 Bar Facing Burpees over the bar
10 Curtis P’s (95/65)
400m Run
15 Bar Facing Burpees over the bar
10 Curtis P’s (95/65
200m Run
15 Bar Facing Burpees over the bar
10 Curtis P’s

1 Curtis P =
1 Power Clean +1 Front Rack Lunge (each leg) + Push Press

Metcon (Time)
For time
14 rounds of
5 DB Power Cleans (35/25, Rx+50/35)
5 Burpees

Then into 14 rounds of
5 Hand Release Push Ups
5 Ring Rows

Then into 14 rounds of
5 D-Ball Ground to over shoulder
10 Air Squats

Then into 800m Run
(run together)