Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
4-100m Sprints
8 Thrusters (115/80)
12 Pull Ups


Metcon (Time)
Complete the following
80 hollow rocks
80 HR Push Ups
80 toes to plate
80 Split Jumps
while performing 20 box jumps every 4 min starting at min 0.

Each exercise must be completed in the order listed in the WOD before you can move on to the next one.


Front Squat (10 min to warm up to working weight; )
10 min to warm up to working weight; working wetight stays the same. 2 min rest between sets
Metcon (AMRAP – Reps)
7 min AMRAP (have 2 heats if necessary)
7 burpees at the top of each minute then complete
Max squat cleans (95/65) for the remainder of the minute