Front Squat (Build to heavy set of 3)

3 Rounds for time:
10 Front Squats 185/135 (M 135/95)
20 Chest to Bar Pull-ups
50 Double Unders

Metcon (AMRAP – Reps)5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest

Power Clean (Build to heavy set of 3)

5 Rounds for time:
10 Power Cleans (135/95)
10 Burpees

AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks 135/95 (M 95/65)

Teams of 3
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double Unders
15 Rope Climbs

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