09.18.2020

Metcon (Time)
60 DU
30 Pull Ups
30 Swings (55/35)
60 DU
400m Run
40 DU
20 Pull Ups
20 Swings
40 DU
400m Run
20 DU
10 Pull Ups
10 Swings
20 DU
400m run

09.17.2020

Metcon (Weight)
Complete 5 sets of the following complex
1 strict press + 2 push press + 3 push jerks
increase wt each set
Metcon (Time)
50 hollow rock buy in
21-15-9
HSPU
Box Jumps
then
50 hollow rock buy out

09.16.2020

Metcon (AMRAP – Rounds)
8 min emom
50 m sprint
10 split jumps
5 burpees
rest 2 min
6 min emom
50m Run
10 Split Jumps
5 burpees
then rest 1 min 30s
4 min emom
50m Run
10 Split Jumps
5 burpees
then rest 1 min
2 min emom
50m Run
10 Split Jumps
5 burpees