30-20-10 reps for time of:
air squats
HR push ups
pull ups

Strength
EMOM 10 min

Even: Back Squat 3

Odd: rest

 

or

 

Endurance

EMOM  10 min

10 min

Even: 6 MB cleans

Odd: 20 mtn climbers

 

Metcon

Tabata:
Wall balls
Shuttle sprints
T2B
Push ups

 

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are wall balls, the second 8 are shuttle sprints, the third 8 intervals are T2B, and finally, the last 8 intervals are push ups. There is no rest between exercises.

 

A) Airdyne 5 min @ 55-65% effort

B) Complete the following with a partner (split the work) 

For time:

100 double unders
50 Russian KBS
100 Double Unders
50 Goblet squats

C) Accumulate 3min on each side of a side forearm plank in as little time as possible

 

D) carry something heavy for a distance of 200 m

 

  

Strength

EMOM 6 min

Even: strict press 5

Odd: rest

 

Endurance

EMOM 6 min

10 push press (bar) + max box step ups

 

Metcon
Helen

3 rounds for time:

Run 400m

21 KB swings 53/35

12 pull ups

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Strength

EMOM 6 min

Even: Front Squat 3

Odd: rest

or

Endurance

EMOM 6 min

10 sit ups + 5 burpees

Metcon
6 min AMRAP
4 Pull Ups
8 Burpees
12 step ups to 24/20" box

-rest 3 minutes

6 min AMRAP
3 HSPU
6 SHDP 53/35
12 jumping lunges

Strength
A) Strength

     EMOM 6 min

     Even: 5 Hang Snatch + OHS

     Odd: rest

    or

    Endurance

    EMOM 6 min

    10 goblet squats + max grasshoppers

 

B) OHS, 1x15 (find 15RM)

 

C) Metcon
     10 Minute running clock to complete:
     30 DB Snatches
     3 Minutes ME DUs
     Remaining time ME Wall balls

Score is total DUs+WB