MetCon

“Deck Of Cards”

❤️ = Rower/AB/Ski Erg

♠️ = Bench Press (95/135#)

♦️ = Pullups

♣️ = KB Swings (1/1.5 Pood)

Card # = Reps

Face Cards = 10 Reps

Aces = 60s Pank/60s Wall Sit

[50 Minute Time Cap]

Strength

i) Push Press 5-5-5-5-5 (Ascending)

ii) Deadlift 4-4 @ 90%

MetCon

33-27-21-15-9 For Time of:

Hang Power Clean (95/135#)

Reverse Lunge Wall Balls (W: 14/9 M: 20#/10′)

*12 Weighted Burpee Box Overs (W: 2×35/20″ M: 2×50#/24″) AFTER Each Round*

[45 Minute Time Cap]

MetCon

In Teams of 2 Complete For Time:

300 Back Squats (95/135#)

200 Calories Assault Bike

100 HSPU

*On Every 2nd Minute Perform 1 Synchro Wall Walk*

[45 Minute Time Cap]

MetCon

“Team Route 90”

For Time:

200 Double Unders/500 Single Skips

175 S2OH (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

20 Turkish Getups (Bar)

-> Performed As GROUP

-> Each Component Multiplied By Total People In Class

-> Partition As Needed (All Skips MUST Be Completed FIRST)