MetCon

Bumblebee Tuna

5 sets: Snatch balance + OHS (moderate weight, work good technique) Rest 2 min Strict press 4-3-2-1 (85%+) Rest 2 min 5 rounds for time: 200m run 15 KB swings (70/53) 10 burpees 5/3 muscle ups

Dinotrux

Every minute for 9 minutes: Minute 1- 1-2 rope climbs Minute 2- 30 Double Unders Minute 3- accumulate 30 sec hollow rock Every 90 seconds for 12 minutes. 3 Burpees 6 Deadlifts (225/155) 100m sprint

Wreck Em

8 sets of: Hang snatch + OHS + full snatch Rest 2 min. Build across the 8 sets. For time: 1000m row 30 bar facing burpees 30 hang cleans (145/105)

Sweet Dreams

4 sets: 8 wtd hip/back extensions 2 reverse wall climbs Hollow rock 30 seconds *rest 1 minute between exercises 3 rounds for time: 30m OH walking lunge (45/35) 15 ring dips 400m run

Run and Gun

Warm up Coaches choice Every 5 minutes for 20 minutes: 400m run 25 jumping lunges 25 push ups

Schism

3 sets of: 25 unbroken double unders 10 unbroken kipping pullups L sit hold- accumulate 30 sec 7 rds for time 200m run 10 wall ball (20/14) 10 KB swings (53/40)

Monkey See Monkey Do

3 sets: Strict press x 10 Rest 1 min Elevated ring rows x 10 Rest 1 min 15 GHD sit ups or V- ups Rest 1 min 4 rds for time: 10 strict pullups 400m run 10 strict hspu 

Mambo Number 5

3 sets: 10 t2B 10 alternating pistols 2 rope climbs In 13 minutes complete: 1000m row 100 double unders Max reps DB Man-makers in remaining time. The Man-makers will be push up, row, row, power clean, push press.

Balance Beam Bronze

3 sets not for time: 12 GHD sit ups 30 double unders 2 rope climbs For time 2 rounds: 30 power snatch (75/55) 20 T2B 30 OHS (75/55) 20 Burpees