10818-101318

Monday- MetCon// 

For time with a partner

Run 8 laps

Row for total calories

Alternate running and rowing, the score is your time minus the number of calories you Row. 

Tuesday MetCon//

For Time

5-3-1

Squat Cleans 225/135

Bar Muscle Up

- Rest 3 Minutes

7-5-2

Squat Clean 185/115

Chest to Bar Pull-Up

- Rest 3 Minutes

9-7-3

Squat Cleans 135/85

Pull-Up

Wednesday Heavy Day// 

Push Press

Thursday- MetCon// 

20:00 AMRAP

10 Handstand Push-Up

20 Kettlebell swings

30 Double Unders

Friday- MetCon//

For Time

50 Box Jump 24/20

50 Weighted box step up 20/14 vest

50 Weighted box step over 50/35 DB