STRENGTH *Post metcon as a finisher* 3 rounds of Single leg RDL x 8 ea. Leg Hammer curls x 8-10 20-30s hollow hold METCON 1) Heavy sled pull or push 5 x 50m Rest 60-90s 2a) wall facing handstand hold 5 x 15-30s 2b) toe to bar practice 5 x as many as you can...

7 mn. AMRAP

STRENGTH Conventional Deadlift against a band 1RM METCON 7 min AMRAP 12 front squats (95, 65) 9 C2B Pull Ups EXTRA CREDIT Accumulate either 100 banded pull throughs 3×25 Reverse Hyper...

Speed Boat

WOD “Speed Boat” 3RFT 30/21 Calorie Row 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (50/35) *5 reps per arm at a time*

Jelly Belly

WOD “Jelly Belly” – For time: 50-40-30-20-10 Abmat sit ups 21-15-9-6-3 Calorie assault bike 10-8-6-4-2 Deadlifts (275, 185)  

9 minute AMRAP

WOD 9 min AMRAP 3-6-9-12-15 etc Devil’s Press (35s, 25s) Squat Thrusts 10 Mountain climbers