03.22.19

Metcon (AMRAP – Reps)
3 rds for AMRAP
1 min wall walks
1 min rest
1 min Reverse DB Burpees (35/25)
1 min rest
1 min Alt Pistol Squats
1 min rest
1 min Russian Twists (35/25)
1 min rest

03.21.19

Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
25m Walking OH Plate Lunges (45/25)
20 Plate Sit Ups (45/25)
15 Plate HR Push Ups (plate on back)(45/25)
10 Plate Box Step Ups
50m walking lunge
40 sit ups
30 HR push ups
20 Box Step ups

03.20.19

Thruster (20 min to find 1 rm from rack)
Metcon (AMRAP – Rounds and Reps)
0-3 min
2 rounds
3 pull ups
3 thrusters (95/65)
3-6 min
2 rounds
6 pull ups
6 thrusters
6-9 min
2 rounds
9 pull ups
9 thrusters
Keep going until you cannot complete both rounds within the alloted time.