METCON
3 rounds of
400m Run
15 Pull ups
50 Squats
15 Pull Ups
(20 min Cap)
Finisher
3 min of total hang holds
10 burpee penalty every time you drop
METCON
100 Wallballs
50 Burpees
100 Swings
50 Box Jumps
100 Sit ups
50 Cal Row
16 min EOMOM (8 rounds total)
3 Dead Lift
3 Power Clean
(increase weight every 2 rounds, score is the last 2 rounds)
15 min AMRAP
3 Bar MU (9 pull ups, 9 dips)
15 Clean & Jerk (75/50)
75 DU (150 Singles)
