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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