For Max Reps in 22 minutes
1 min Pull-Ups 1 min Air Squats 1 min Kettlebell Swings (24/16 kg) 1 min Double-Unders 1 min Push-Ups 1 min Sit-Ups 1 min Lunges (40/20 kg) 1 min Strict Presses (30/15 kg) 1 min Mountain Climbers 1 min Dumbbell Push Pressses (20/10 kg) 1 min Box Jumps (24/20 in) 1 min Shuttle Runs (10 m) 1 min Wall Ball Shots (9/6 kg) 1 min Ball Slams (9/6 kg) 1 min Burpees 1 min Bench Presses (50/35 kg) 1 min Deadlifts (80/60 kg) 1 min Wall Sit 1 min Plank Hold 1 min Rope Climbs (15 ft) 1 min Toes-to-Bars 1 min Dumbbell Snatches (25/15 kg)
MetconFor Time:21 Power Snatch (95/65)1500m Bike Erg42 OVHS (95/65)1500m Bike Erg63 Deadlifts (95/65)1500m Bike Erg StrengthAlternating Single Arm Dumbbell Bench Alternating Single Arm Dumbbell Bent Over Row
Metcon For Time: 21 Power Snatch (95/65) 1500m Bike Erg 42 OVHS (95/65) 1500m Bike Erg 63 Deadlifts (95/65) 1500m Bike Erg
Strength Alternating Single Arm Dumbbell Bench Alternating Single Arm Dumbbell Bent Over Row
For Time (with a Partner)10 Rounds (each)3 Sand Bag Cleans (150/100 lb)100 foot Sand Bag Carry (150/100 lb)– rest 1:1 –
For Time (with a Partner) 10 Rounds (each) 3 Sand Bag Cleans (150/100 lb) 100 foot Sand Bag Carry (150/100 lb) - rest 1:1 -