Round Up

2 Rounds:

800m Run
30 OHS
20 Gut Busters

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Going Heavy

5 rounds:

5 Weighted Pull Ups
5 Overhead Squat (155#)

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Metcon Madness

15 min AMRAP:

100 Jump Rope singles
10 Burpees

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Forever

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots
25 SDHP

Back At It

10 Thrusters (65/95)
10 KB Swings (35/55)
200M Run
15 Thrusters
15 KB Swings
400M Run
20 Thrusters
20 KB Swings
800M Run

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GO!

6 minutes AMRAP:
25 Double Unders
10 No Pushup Burpees
100 meter run

Rest 1 minute
Repeat for 3 cycles (18 minutes of work)


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Nay Nay

5 Rounds for Time:

400M Run
20 Pullups
20 KB Swings (35/53)

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Shu

800M Run

4 Rounds:
10 Deadlifts (135/205)
15 Burpees
20 V-ups

800M Run

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Dubbin' Up

5 Rounds for Time:

20 Pullups
50 Dubs
40yd Overhead Walking Lunges (45/65)

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Heavy Hitter

Deadlift MAX

Then:

100 Burpees for time

Hilly

15 min AMRAP:

Hill run
10 Pushups

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Lighten the Load

4 Rounds:

30 OHS (45/35)
20 Press (45/35)
10 Burpees

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McFlurry

400M Run
21 Power Cleans (65/95)
21 Thrusters (65/95)
21 Pullups
400M Run
15 Power Cleans
15 Thrusters
15 Pullups
400M Run
9 Power Cleans
9 Thrusters
9 Pullups
400M Run

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You want me to do WHAT???

Start With:
5 Weighted pull up 20/35 10
Burpees

Then....
5 rounds:
200m Run
10 BW Deadlift
20 Lateral Hops

4 rounds:
200m Run
15 KBS
30 Double Unders

3 rounds:
20 Med Ball Cleans
40 Lunges (with medicine ball)

2 rounds:
200m Run
25 Burpees
50m Sprint

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Leg Shredder

400m Run

5 rounds:
10 Burpees
100m Sprint
20 Squat Jumps
100m Sprint
20 Hollow Rocks

400m Run

3 for 3

3 rounds:

30 Push Ups
30 Box Jumps
30 Wall Balls
30yd Lunges

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Runner

For time:

30 back squats
1 mile run

Metcon Madness

5 rounds:

400m Run
30 Air Squats
20 V-Ups
10 Push Ups
5 Burpees

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Idiocracy

21-18-15-12-9-6-3

Deadlift (65/95)
Push Press/Jerk (65/95)
Sprawls

Even=80 yds lunges
Odd=400M Run

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Okla-who??

4 Rounds:

20 Power Cleans (65/95)
400M Run
20 Pullups


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