HIIT Wod Metcon :40 on :20 off for 4 rounds Box inchworm to pike KB skier swings Side banded leg raises HSPU negatives WB SL squat DB curl Plate jumps DB jumping jacks

020621 Wod Metcon (Time) 40rds 5 Pullups 10 HRPU 15 Jump Squats Buyout 3 mile Bike

020521 Strength Metcon 4rds 6/6 Lunging KB Snatches 8-10 KB Deadlifts 8-10 KB Goblet Squats Wod Metcon (AMRAP – Rounds) 30min EMOM MIn1: 8 Power Snatches 95/65 Min2: 16 Box Jump Overs 24/20 Min3: :30sec Press Hold Min4: 8 Cleans Min5: 16 HSPU

020421 Strength Metcon Partner "21 Guns" Arm Curls 45/35 Wod Metcon (AMRAP – Reps) 20min AMRAP 500m Row ME Push Press 75/45

020321 Strength Metcon (Weight) 1 Rep Max Bear Complex Wod Metcon (Time) 21-18-15-12-9-6-3 T2B Cal Bike Thrusters 95/65

020221 Strength Metcon 5rds 25 Cal Row ALL OUT I go you go Wod Metcon (Time) 30-20-10 Box Jump Overs 24/20 Burpee Pullups Deadlifts 135/95

020121 Strength Metcon 5rds 25 Cal Row ALL OUT I go you go Wod Metcon (Time) 30-20-10 Box Jump Overs 24/20 Burpee Pullups Deadlifts 135/95

013021 Wod Metcon (Time) Partner wod

012921 Strength Metcon 5rds 25 Cal Row ALL OUT I go you go Wod Metcon (Time) 30-20-10 Box Jump Overs 24/20 Burpee Pullups Deadlifts 135/95

012821 Strength Metcon 5rds 25 Cal Row ALL OUT I go you go Wod Metcon (Time) 4min AMRAP DU WB Rest 3min 4min AMRAP