Sunday

Sunday

Sunday

Metcon (Time)
5 RFT
30 Cal Ski
60 DU
30 KBS 53/35
Rest 1:30

Sunday

Sunday

Metcon (Time)
For time
50-40-30-20-10
Cal Row
Air Squats
Rest 5 min
10-20-30-40-50
Cal Row
5-10-15-20-25
KB Deadlift

Sunday

Sunday

Metcon (Time)
For Time
Run 400m
40 DB Snatch
40 Box Jumps
Rest 2 min
Run 800m
40 DB Snatch
40 Box Jumps
Rest 2 min
Run 400m
40 DB Snatch
40 Box Jumps

Cap 32 min

Finisher
Tabatha Air Squats

Sunday

Sunday

Metcon (AMRAP – Reps)
3 Rds
3 Min easy
2 min moderate
1 min hard

Rest 4 min
Row-Bike-Ski

Score cals


Sunday

Sunday

Metcon (Time)
Every 3:00 for 10 sets
50 DU
12 Cal Bike or 20 Cal Row

Sunday

Sunday

Metcon (Time)
Row intervals
3 Rounds
200m, 400m, 600m, 800m
Rest 1:00 Between each effort and 2:00 Between sets

Sunday

Sunday

Metcon (Time)
For Time
Teams of Two
4 RDS
30 Cal Row
30 T2B
4 RDS
30 Cal Row
20 DB Strict Press 35/25#
1 Rd
100 Cal Bike
200 DU

Sunday

Sunday


Sunday

Sunday