MetCon

OPTION 1:

“Mini Murph”

1km Run

50 Pullups

100 Pushups

150 Air Squats

1km Run

OPTION 2:

“Kelly”

5 Rounds For Time of:

400m Run

30 Wall Balls (W: 14/9 M: 20#/10′) OR 30 KB Swings (1/1.5 Pood)

30 Box Hops (20/24″)

Strength

i) Bench Press 10-8-6-4-2 (Ascending)

ii) EMOTM 6 Minutes of:

30s MAX REPS Chest Flies

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

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Odd Objects

i) Fireman Sled Drag

ii) Tractor Tire Obstacle

iii) Barbell Farmer Carry

*Standards/Protocol Explained IN CLASS*

MetCon

“Grace”

For Time:

30 Clean & Jerks (95/135#)

MetCon

i) “Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

ii) “Nancy”

5 Rounds For Time of:

400m Run

15 OH Squats (65/95#)

Skill (20 Minutes)

Kipping Handstand Pushup

Lift

EMOTM 10 Minutes of:

2-Position Snatch

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU