MetCon

Buck Shot

Warm up: coaches choice In 15 minutes work to your heaviest 3 Rep Deadlift for the day For time: (SPRINT) 30 cal row 20 snatches (155/110) 30 cal row

Fight Club

Every 2 minutes for 16 minutes: Split Jerk x 1 Build across the 8 sets. 3 rounds for time: 10 C&J (135/95) 15 box jump overs (24/20) 400m run

The Commander

Every minute on the minute for 9 min: Minute 1- 30 seconds hollow rock Minute 2- 10 kipping pull-ups Minute 3- 12 alternating pistols 3 rounds for time: 400m run 12 Thrusters (135/95) 3 rope climbs ***Reminder:  No 5:30am & 6:30am classes tomorrow, 11/29,  Tuesday only.

Mustang Sally

In 15 minutes work to your heaviest Overhead squat triple for the day For time: 1000m row 50 KB swings (53/40) 800m run

Anti-Virus

Every 90 sec until you have rotated through the stations 3 times each: Station 1- 2 rope climbs Station 2- 10 Kipping HSPU Station 3- 12 T2B For time: Buyin: 300yd shuttle (25/50/75) 3 rounds 25 ring push-ups 20 GHD sit-ups Cashout: 300yd shuttle (25/50/75)

Topsy Turvy

Warm up: coaches choice 5 rounds for time: 400m run 6 S2OH (165/115) 12 pull-ups

Encore

Warm up: coaches choice 3 rounds for time: 30 push-ups 400m run 12 Power cleans (145/105) Optional midline: 3 sets not for time: 15 GHD 30m waiters walk