Metcon:

8 Rounds:

:20 Sec. On, :10 Sec. Off For Each Movement:

Bent Over Row (use a barbell, dumbbell, or any other weighted object)

Good Mornings (use any weight to hold on your chest or back)

Strict Press (use any safe weight to press overhead)

Wall Sits

Metcon:

7 x 3 Min Rounds:

12 Ground 2 Overhead (use any safe weight you can take overhead)

6 Lateral Burpees (Over Your Weight)

14 V-Ups

6 Back Burpees

*Rest remaining time of each round

Strength/Skill:

5×10 Pistol Squats (Each Leg)
*Hold Something for support if needed

Metcon:

For Time:

800 M Run (1/2 Mile)

100 Alternating Lunges

80 Sit Ups

50 Alternating Jumping Lunges

800 M Run

Strength/Skill:

2 x Max Effort Sets Side Plank Holds (Each Side)

Metcon:

“JT”

For Time:

21-15-9

Handstand Push Ups / Pike Push Ups

Chair Dips

Push Ups

Metcon:

6 Rounds For Time:

10 Candle Sticks

10 Sumo Deadlifts (Use Any Safe Object / Weight)

15 Jumping Air Squats

15 Superman Raises