Metcon (AMRAP - Rounds and Reps)

AMRAP in 14 Minutes
2 Ring Muscle-ups or 10 Pull-ups
20 Alterbating Dumbbell Snatches (50/35)
20 Calorie Assault Bike

For Time:

800 Meter Run

80 Air Squats

600 Meter Run

60 Push-ups

400 Meter Run

40 Ring Dips

200 Meter Run

20 Burpees

Metcon (Time)

3 Rounds for Time:
500 Meter Row
20 Toes to Rings
20 Kettlebell Swings (55/35)

15-12-9:
Push Press (115/85)
Box Step-Overs (50/35 to 24″/20″)

.. Directly into:

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)

KILOS

10 Rounds for Time

9 Thrusters (95/65)

35 Double Unders

Metcon (AMRAP - Rounds and Reps)

AMRAP in 30 Minutes with a Partner
10 Dumbbell Hang Power Cleans
12 Box Jumps (24/20)
10 One Arm DB Push Jerk
10 Push Ups
200 Meter Run or 10 Burpees

On the 0:00
40/30 Calorie Row
20 Lateral Burpees over the Rower

On the 5:00 & 9:00
30/24 Calorie Row
15 Burpees

On the 13:00/16:00/19:00
20/15 Calorie Row
10 Lateral Burpees

At Home Version

On the 0:00
800 Meter Run
20 Lateral Burpees over Dumbbell or Kettlebell

On the 5:00 & 9:00
400 Meter Run
15 Lateral Burpees Over DB

On the 13:00/16:00/19:00
200 Meter Rub
10 Lateral Burpees over DB

Metcon (Time)

2 Rounds for Time:
75 Double Unders
25 Russian Kettlebell Swings (70/55)
15 Deadlifts (225/155)
600 Meter Run