Metcon:

For Time: 27-21-15-9

V-Ups

Jumping Air Squats

Good Mornings (use any weight you can either back rack or hold on your chest)

Buy Out: 2 Min. Wide Stance Wall Sit

Strength/Skill:

4 x 400M Sprints

Metcon:

AMPAP 7:

20 Double Unders

20 Lunges (weighted for added challenge)

METCON:

AMRAP 16

4 Burpees

25 DUS

20 Odd Object Single Arm Strict Press (10 Each Arm)

*Burpee reps increase by 2 each round

**If no rope, jump back and forth over a small object

Metcon:

2 Rounds For Time:

800M Run (1/2 Mile)

25 Bent Over Rows (you choose weight)

50 Push Ups

75 Air Squats

Metcon:

4 Rounds:

30 Kettlebell Swings (or any object you can swing)

15 Handstand Push Ups (Pike Push Up Scale)

30 Sit Ups

15’ Handstand Walk (:45 Sec. Handstand Hold Scale)