06.22.21

Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
1 round of Leg Cranks (1 rounds of LC = 84 Reps)
10 HSPU
200m Run
Metcon (Time)
Core Finisher
4 min of Strict Plankholds
in as short of time as possible

06.21.21

Front Squat (Weight)
Alternating between the two movements
Take 5 – 7 min to warm up to working weight, then allow 20-25 minutes for the 5 working sets of 5 reps of FS and DL. Athletes will alternate between the two movements. Front Squat is from the rack. You can use different weights for the deadlift and the front squat.
Deadlift (Weight)
Metcon (Time)
15 G20 (135/95)
30 Front Squats (135/95)
15 G2O
10 min cap

06.19.21

Metcon (Time)
Teams of 2
3 rounds…
400m Run P1
400m Run P2
40 DB Squat Cleans (55/35)
40 Burpees