A: Metcon (AMRAP - Reps)
3 rounds of
1 minute of Max Double Unders
1 minute Rest
-Score total Double Unders
-Great day to practice them! Everyone can do single unders :)

B: Metcon (AMRAP - Reps)
3 rounds of
1 minute of Max Strict Pull Ups
1 minute rest
-Score total Strict Pull Ups

C: Metcon (AMRAP - Reps)
3 rounds
Within 4 minutes
500/450m Row
Max Heavy Sled Pushes
Rest 2 minute
- Width of Turf = 1 rep
- Sled weight
Men: 4 45lb plates
Women: 3 45lb plates
- Score total sled pushes

Back Squat
Every 2 minutes perform 3 Back Squats for 5 sets
Increase weight from last week

Metcon (Time)
For time
50 Push Ups
50 Deadlifts (185/125, Rx+225/155)
50 Cal Row

A: Metcon (Calories)
4 rounds with a Partner
Within 2 minutes
14/10 Cal Ski
Amrap Bike Cals
Rest 1 minute
-Men switch every 7 cals for both Ski & Bike
-Women switch every 5 cals for both Ski & Bike
- Score total Bike Cals
- Reset Bike every round

B: Metcon (AMRAP - Reps)
5 rounds
Within 90 seconds
20 Wallball Shots (20/14)
Amrap Double DB Hang Snatch (35/25,Rx+50/35)
Rest 90 seconds
*Score total of Double DB Hang Snatch

C: Metcon (AMRAP - Reps)
3 rounds
Amrap for 30 seconds of Single Leg Alt. V Ups
Rest 30 seconds

Push Press
Every 90 seconds perform 3 Push Press for 5 sets
Increase weight from last week

Metcon (Time)
Partner WOD
20 rounds for time
3 Lateral Facing Burpees Over the Bar
4 T&G Power Cleans (135/95, Rx+155/105)
5 Pull Ups

Partners switch every round

Metcon (No measure)
Partner WOD
2 rounds of:
4 min Amrap of Empty Sled Sprints - Length of Turf
Rest 1 minute
4 min Amrap of Kettlebell Complex:
5 KBDL/4 KBS/3 KB G.Squats
Rest 1 minute
4 min Amrap of Core Complex:
10 Mountain Climbers/10 Alt. single leg V Ups
Rest 1 minute

Front Squat
Every 2 minutes perform 4 Front Squats for 5 sets
Increase weight 10-20lbs from last week. Stay at the same weight across all sets

Metcon (Time)
4 rounds for time
50 Double Unders
15 Hang Power Snatch (75/55)
15 Overhead Squat

A: 21 Guns (AMRAP - Rounds and Reps)
”21 Guns”
AMRAP in 21 Minutes:
Row or Ski 400 meters
21 Push-ups
21 Box Jumps (24”/20”)
15 Burpees
9 Pull-ups

21 GUNS
A 21 Gun Salute is the Nation’s highest display of honor, reserved for our Fallen troops. The WOD intends to replicate this, to honor our nation’s warriors of the past, present, and future. The 21-minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each branch of the military.

B: Metcon (No Measure)
Tabata
-Sit Ups
-Russian Twist

16 rounds total
Alternate movements each round

Back Squat
Every 2 minutes perform 4 Back Squats for 5 sets. Increase weight 10-20lbs from last week. Same weight across all sets

Metcon (Time)
For time
10-9-8-7-6-5
Deadlift (225/155)
10-12-14-16-18-20
Bike Cals

Rx+
7-6-5-4-3-2
Deadlift (275/185)

A: Filthy Fifty (Time)
For Time:
50 Box jumps, 24”
50 Jumping pull-ups
50 Kettlebell swings, 35#
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

B: Metcon (No measure)
Complete for the following
35 Sit Ups
30 Mountain Climbers
25 Sit Ups
20 Mountain Climbers
15 Sit Ups
10 Mountain Climbers

Push Press
Every 90 seconds perform 4 Push Press @ 75% for 5 sets. Same weight across all sets

Metcon (Time)
Partner WOD
For time
50 Hang Power Cleans (115/80)
1500m Row
50 Hang Power Cleans
1500m Ski