Front Squat
Every 2 minutes perform 2 Front Squats for 6 sets
Build into a challenging set

Jeremy (Time)
21-15-9
Overhead Squats (95/65)
Burpees

A: Metcon (2 Rounds for Reps)
EMOM for 8 minutes
Min 1 : 40 seconds of Max Strict Pull Ups
Min 2. : 40 seconds of Max Double Unders

Scoring
Round 1 : Total Pull Ups
Round 3 : Total DU

B: Metcon (No Measure)
With a Partner
5 minutes of Biking for Cals
4 minutes of Turf Running
4 minutes of D-Ball Ground over Shoulder
3 minutes of DB Box Step Overs
(35/25, 20"/20")
3 minutes of Skiing for Cals

Back Squat
Every 2 minutes perform 2 Back Squats for 6 sets
Build into a challenging set

Metcon (Time)
For time
30 Deadlifts (95/65)
30 Cal Row
30 Front Squats
30 Cal Row
30 Shoulder to Overhead
30 Cal Row

A: Metcon (No Measure)
EMOM for 15 minutes
5 Bike Cals
4 DB Thrusters (35/25)
3 Burpees

B: Metcon (AMRAP - Rounds and Reps)
With a Partner
AMRAP for 15 minutes
100 Cal Ski
100 MB Sit Ups (20/14)

Push Press
Every 90 seconds perform 2 Push Press for 6 sets
Find a challenging set

Metcon (Time)
For time
50-40-30-20-10
Double Unders
25-20-15-10-5
Hang Power Cleans (95/65)

Front Squat
Every 2 minutes perform 2 Front Squats for 6 sets
Find a challenging set

Ingrid (Time)
10 rounds for time
3 Snatches (135/95)
3 Burpees Over the Bar

A: Metcon (Distance)
3 minute Max Row for Distance
Rest 2 minutes

B: Metcon (Distance)
3 minute Max Ski for Distance
Rest 2 minutes

C: Metcon (Calories)
3 minute Max Bike for Calories
Rx+ Assault Bike

D: Metcon (Time)
10 rounds for time
10 Sit Ups
10 Air Squats
1 Down/Back Heavy Sled Push (4 plates/3 plates)

E: Metcon (No Measure)
Recovery Stretching - 1 Round
-Couch Stretch 1 minute each side
-Banded Single Arm Overhead Lunge with leg sweep, 1 minute each side
-Double Leg Hamstring Wall Stretch, 1 minute

A: Metcon (2 Rounds for Reps)
EMOM for 10 minutes
Min 1 : 40 seconds of Max Strict Pull Ups
Min 2 : 40 seconds of Max Double Unders
Wodify scoring
Round 1: Enter total Pull Ups
Round 2: Enter total Double Unders

B: Metcon (Time)
5 rounds for time
500m/400m Row
60ft Plate Overhead Walking Lunges (45/35)
15 Knee Raises (Rx+TTB)

C: Metcon (No measure)
Optional Core work
4 rounds of
20 Sit Ups (Rx+20 GHD Sit Ups)
20 Mountain Climbers
(Left + Right = 1)