A) CF Metcon

B) 5min max calories on the AirDyne.

A) Power clean and jerk; 1RM then 3 single reps 15# down.

B) CF Metcon

C) Row 1200m not for time.

A) Muscle Snatch; 3 sets of 3 @ 75/55 then…

B) Snatch; 90% x 1, then drop set, 2 sets of 2 at 10# down

C) CF Metcon

D) Front Rack Lunges; 3 sets of 8 to 12 (4 to 6ea leg) 155/105

A) 12min E2MOM; 7 hspu (max strict then kip if you need to), then 20’ hs walk. (all in same 2minutes, not alternating)

B) CF Metcon

C) Dips (ring, or other) 4 sets of 10, not for time.

A) Back Squat; 5RM. Find your 5rm, then do one drop set at 90% of your new 5RM

B) CF Metcon

C) 50 weighted sit ups (dumbbell, med-ball, etc.)

Five minutes at each station, two minutes rest between rounds. Partner 1 working while partner

2 holds position, then switch. If partner 2 breaks hold, partner 1 must stop working.

15 heavy tire flips and plank holds

Max effort 500m row

Then

Karen

150 wall balls (20/14)

Post: Row and Karen time

Back squat: Every 90 seconds (15 mins total) 10 x 2 reps @ 80%

Then

Five rounds of:

50 DUs

10 thrusters (125/85)

10 chest to bar pull-ups

Post: Weight and time

Happy Happy 20th Amanda!

A) CF Metcon

B) 2 x 600m row. 2min rest between.