AMRAP in 12 Minutes
5 Pull-ups
10 Kettlebell Swings (55/35)
15 Box Jumps (24/20)
Throwback Life Days (AMRAP - Rounds and Reps)
EMOM in 20 Minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Jerks
Every 4 Minutes for 5 Rounds
30 Wall Balls (20/14)
15/12 Calorie Bike
10 Alternating Power Snatch
5 Rounds For Time
15 Hang Power Snatch (75/55)
20 Push-ups
30 Sit-ups
For Time
400 Meter Run
21 Thrusters (95/65)
50 Double Unders
400 Meter Run
15 Thrusters (115/75)
75 Double Unders
400 Meter Run
9 Thrusters(135/95)
100 Double Unders
Metcon (AMRAP - Reps)
5 Rounds For Total Reps with a Partner
1 Minute Air Squats
1 Minute DB Devils Press
1 Minute Dumbbell Push Press
1 Minute Sit-ups
1 Minute Burpees
1 Minute Rest
For Time:
One Mile Run
Into
3 Rounds
60 Double Unders
20 Kettlebell Swings (55/35)
20 Assault Bike Calories
20 Pistols
2 Rounds for Time
45 Overhead Plate Lunges
35 Toes to Rings
25 Deadlifts (185/135)
15 Burpees to Plate
Metcon (Time) At Home Workout
2 Rounds for Time
45 Walking Lunges
35 Sit-ups
25 Dumbbell Deadlifts
15 Burpees