E2MOM for 20 minutes (10 rounds)
4 Shetland Complexes (T2B + Pull Up + Squat + Burpee)
Max DU for Remainder of the Minute
04.19.16
Winter Complex (1-1-1-1-1)
1 Power Clean + 1 Hang Squat Clean + 2 S2O
Then:
Round 1: 400m Run < 3 min, if completed
Round 2: 400m Run < 2min 30s, if completed
Round 3: 400m Run < 2 min, if completed
Round 4: 400m Run < 1 min 30s, if completed
Round 5: 400m Run for Time
Metcon (AMRAP – Rounds and Reps)
3 min W – 2 min Rest – 6 min W – 3 min Rest – 9 min W
5 Box Jumps
7 Thrusters (95/65)
9 Burpees
(pick up where ever you leave off from previous round)
Rest 3 minutes then:
90 Sit ups
60 Toes to Plate
30 Toes to Bar
45 Sit ups
30 Toes to Plate
15 Toes to Bar
