Metcon EMOM 15 M1- 5 Deadlifts (315/225) M2- 8 Box Jumps (30+/24+) M3- 10 Burpee Pull-ups
“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, .....
For time 200m Back Rack Carry (95/65) 800m Run 100m Back Rack Carry (135/95) 400m Run 50m Back Rack Carry .....
AMRAP 12 50 Double-under 30/25 Calorie Row 18 Ring Dips
5 Rounds 9 Russian Twists ea. 15 KB Sumo Deadlifts (70/53) (2 KBs) 21 Plate OH Walking Lunges (45/25)
Hero WOD “Dork” 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees
2 Rounds 100m Suitcase Carry 50m Sled Push (3×45/2×45) (2×45 1x 10/1×45 1×10) 25 T2B 50m Sled Push 100m Suitcase .....
Teams of 2 For Time: 5000m Row Alternate every 250m
3 Rounds 20 Air Squats to medball 5 Push Jerk (145/100) 15 Up Downs 3 Rounds 20 Box Jumps (24/20) .....
For Time Team Double DT 10 Rounds For Time 12 Deadlifts (185/135 lb) 9 Hang Power Cleans (185/135 lb) 6 .....
Metcon- For Time 800m Run 200m Walking Lunge 800m Run
