Metcon (Time)

3 Rounds for Time:
100 Meter Farmers Carry
20 Dumbbell Push Press (50/35)
15 DB Burpees

R1:7 Rounds for Time:

7 Power Snatch (115/75)

2 Handstand walks around box

200 Meter Run

R2: 7 Rounds for Time:

14 Dumbbell Power Snatch

2 Handstand walks around box

200 Meter Run

Metcon (Time)

AMRAP in 20 Minutes
150 Double Unders
50 Dumbbell Box Step Overs (24/20)
50 V-ups
50 Dumbbell Reverse Lunges

For Time:

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (95/65)

Shoulder Press (95/65)

Assault Bike Calories

Her Chiefness (AMRAP - Reps)

5 Rounds for Reps
AMRAP in 3 Minutes
4 Hang Squat Cleans (115/75)
8 Push-ups
12 Lateral Jumps
Rest 1 Minute

Her Chiefness At Home Version (AMRAP - Reps)

5 Rounds for Reps
AMRAP in 3 Minutes
4 DB Hang Squat Cleans
8 Push-ups
12 Lateral Jumps over Dumbbell
Rest 1 Minute

June Days (Time)

For Time with a Partner
5 Rounds for Time
20 Burpees
Then
100-80-60-40
Box Jumps
Air Squats
Sit-ups

Metcon (Time)

For Time
21-18-15-12
Calorie Bike
Deadlifts (185/135)

Metcon (Time) At Home Version

For Time
21-18-15-12
Burpees
Dumbbell Deadlifts

For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
15 Single Dumbbell Overhead Walking Lunge (Left)
15 Single Dumbbell Overhead Walking Lunge (Right)
20 Alternating Pistols
10 Devil’s Press (50’s/35’s)