Come hang out after the last Open Workout this Friday Night! We will be providing beverages and subs. Feel free to bring something to share!Metcon

20 min AMRAP

2 KB Russian KB Swing
2 Goblet Squats
2 KB Sumo DL High pulls

KB 53/35
Increase 2 reps each round 2..4..6….
Every 3 minutes run 200 meters

Metcon (Time)Teams of 2:
6 Rounds:
12 Box Jump Overs (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

Back Squat (Build to heavy set of 5)

For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

Metcon (Time)5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts 155/105 (M 105/75)
9 Hang Power Cleans 155/105 (M 105/75)
6 Push Jerks 155/105 (M 105/75)

Power Snatch EMOM x 10 Minutes
2 Power Snatches

*Build up without losing technique

Cindy 20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats

Teams of 3 complete the following  for time (30 Minute Cap):
300m Run (together)
then
3 Rounds:
90 Sit ups
60 KB Swings 53/36
30 Burpees
Then
300m Run ( together)
Followed by
2 Rounds:
90 Sit ups
60 KB Swings 53/36
30 Burpees
Then
300m Run ( together)
Followed by
1 Round:
90 Sit ups
60 KB Swings 53/36
30 Burpees

Partner WOD
For Time:
800m Weighted Run 45/25
80 Weighted Lunges 45/25
80 Knees to Elbow
600m Weighted Run
60 Weighted Lunges
60 Knees to Elbow
400m Weighted Run
40 Weighted Lunges
40 Knees to Elbow
200m Weighted Run
20 Weighed Lunges
20 Knees to Elbow

*Both Partners run and share one weight

Overhead Squat (Spend 15 Minutes building to a heavy single OHS)

AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats 95/65 (M 65/45)
15 Deadlifts 95/65 (M 65/45)

Metcon (5 Rounds for reps)5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Teams of 3
AMRAP 25:
12/9 Calorie Assault Bike
12 Kettlebell Swings (53/35)
9 Burpees

Complete full rounds before switching