Metcon:

10-9-8-7-6-5-4-3-2-1

Thrusters (use any weight)

*Run 200 M After Each Set Of Thrusters

Immediately Into 3 Mins Max Push Ups

Metcon:

AMRAP 15:

10 Burpees

12 Hang Squat Cleans (you can used a barbell, dumbbells, backpack, duffel bag, or any other object you can think of)

24 Sit Ups

Strength/Skill:

Accumulate 3 Mins In Each Position:

-Side Plank Hold Left

-Side Plank Hold Right

-Wall Sit

Metcon:

Tabata Air Squats

Tabata Push Ups

Tabata Sit Ups

*Tabata = 8 Rounds Of :20 Sec. On, :10 Sec. Off

**Keep Track Of Total Reps Done For Each Tabata

Metcon:

“Macho Taco”

5 Rounds x AMRAP 3:

60 Double Unders (scale: jumping jacks)

20 Jumping Lunges

Max Rounds of “Macho Man” (use any weight)

*Rest 1 Minute Between Rounds

**“Macho Man” = 3 Power Cleans 3 Front Squats 3 Push Jerks

Metcon:

For Time:

15 Burpees

40 Push Ups

200 Flutter Kicks (100 Each Leg)

25 Handstand Push Ups (Pike Push Up Scale)

200 Flutter Kicks

40 Push Ups

15 Burpees