Metcon:

“Tabata This”
Five Tabatas in 24 minutes
Tabata Cal Row
Tabata Air Squats
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups

*1 minute Rest between each Tabata
**Score is combined total of reps/cals

Rest as needed, then:
500m Row for time

Strength/Skill:

Front Squats

Metcon:
“Incredible Hulk” – Partner or Solo
20min AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

*All reps done at (115/75)

Strength/Skill:

Push Press

Metcon:

Buy In: 20 HSPUs

4 Rounds
16 Hang Dumbbell Snatch (50/35)
35 Abmat Sit Ups
30′ Handstand Walk

Buy Out: 20 HSPUs

Metcon:

“Roy”
5 Rounds
15 Deadlifts (225/155)
20 Box Jumps
25 Pull Ups

*25min Time Cap

Strength/Skill:

Box Squats

Metcon:

For Time:
10-20-30-20-10
Wall Balls
KBS (53/35)

*150m Run after each round including the last round of 10