Metcon: “Eighteen Wheeler” AMRAP 18: 12/9 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar SC; 18/12 Calorie Row. (14/10), (35/25), Knee to chest Fit: 18/12 Calorie Row. (10

Strength: Push Press 5 Sets of 3   Metcon: “Waterworks” For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row   SC: (35/26),

Pelican life challenge week 4 Lifestyle behavior: Be creative or learn something new. Activities challenge: accumulate 50mins plank. Can be any type of plank. Strength: Pausing Front Squat 1 Rep On the Minute

Metcon: “Tread Water” 2k Row 150 Double Unders 10 Rounds of “Cindy”   SC: 300 singles, Banded or jumping PU, Knee Push -up   Fit: 150 Singles, Ring Rows, Knee push-ups   1

Metcon: “Sit Tight” 4 Rounds: 30/21 Calorie Row 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35) SC: (35/26) Fit: (26/18)

Metcon: “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) SC: (95/65) Fit: (65/45) Accessory Work 3 Sets of 9: Romanian Deadlift 3 Sets of 6: Sumo Deadlift 3 Sets of 3: Deadlift

Metcon: “Come Clean” AMRAP 3: 24 Box Jump Overs (24/20) 18/12 Calorie Bike Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 15/10 Calorie Bike Max Power Cleans

  Pelican life challenge week 3 Lifestyle behavior: write down one positive thing you like about yourself and quote that inspire you each day. Activities challenge: accumulate 500 KBS can either be American,

Metcon: “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10

Strength: Sumo Deadlift Build to a Heavy 3-Rep   Metcon: “Lung Butter” Teams of 2 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 7/5 Cal Bike 150′ Shuttle Sprint   SC: (53/35),