A.  Metcon (Time) 50 Double Unders 2 Bench Press (225/135) 50

A.  Metcon (Time) 5 rounds 300m row 20 GHD Sit Ups

A.  2 rounds 15 strict handstand push-up 10 Bar Muscle

A.  Metcon (Time) 3 person team: 2400m Row (alternate partner every

A.  Metcon (AMRAP - Reps) AMRAP 12 mins 3, 3, 6,

A.  Metcon (Time) 10 rounds (back and forth with a partner

A.  Metcon (5 Rounds for time) 5 rounds 40 wall ball

A.  Metcon (Time) 42-30-18 GHD sit up 21-15-9 Power Clean (185/115)

A.  Clean + Front Squat (10 Sets of 3 Reps) Rep

A.  Metcon (AMRAP - Rounds and Reps) AMRAP 6 minute 15