MetCon: “Ball and Chain” 2 Rounds: 25 Deadlifts (185/135) 50 Wall Balls (20/14) 50/35 Assault Bike   SC: (155/105), (20/14), Row   Fit: (135/95), (14/10), Row

Strength: Strict Press: (70%/5)5 Every 2 minutes  Metcon: “Chiquitas” 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Plate Run (45/35) 5-10-15 Kettlebell Swings (70/53) Toes to Bar   SC: (53/35), Knee to

Metcon; “Freedom Trail” AMRAP 3 21/15 Calorie Row 21 Over the Rower Burpees (lateral) Max Thrusters (75/55) Rest 3:00 AMRAP 3 18/12 Calorie Row 18 Over the Rower Burpees Max Thrusters (95/65) Rest

Strength: Back Squat 3 X 5 @ 80% Rest 2 Mins b/t sets Metcon: “Jump Street” 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders If not running today,

9am Partner WOD   “Team 10k Row” Teams of 3: 10k Row Switching every 250m   Team 10k Row a simple and fun team workout designed for maximum effort each time an athlete

Skill: 2 Minutes DU Rest 1 Min 2 Minutes DU Metcon: “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders SC: (155/105), Pull-Ups, 50 Double Unders

Metcon: “Ring the Bell”  27-21-15-9 Kettlebell Swings (70/53) Burpees 400 Meter Run For athletes unable to run, substitutions are listed below: 500 Meter Row 28/20 Calorie Assault Bike SC; (53/35) Fit: (35/26), 200M

Strength: Overhead Squat – Heavy Single Snatch Balance – Heavy Single Snatch – Heavy Single 25Mins   Metcon: “Bumblebee” AMRAP 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20) SC: (95/65), (20/14) Fit:

Metcon: “Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds   Score is total time including the rest.   For athletes who are unable to run Assault Bike:

  Strength: Front Rack Reverse Lunges 3 X 8 (each Leg) increasing weight 2 Minutes Rest bt sets Metcon: “Nasty Girls” 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans