MetCon

Part A – Back

15 Minute AMRAP of:

15 SA DB Chest Press – L

10 Weighted Box Overs – L

5 Suitcase DL Burpees – L

15 SA DB Chest Press – R

10 Weighted Box Overs -R

5 Suitcase DL Burpees -R

Part B – Front

15 Minute AMRAP of:

50 Thrusters (Bar)

50 SDHP (Bar)

50 Tuck Jumps

30 Thrusters (Bar)

30 SDHP (Bar)

30 Tuck Jumps

10 Thrusters (Bar)

10 SDHP (Bar)

10 Tuck Jumps

Friday – 525am/625am/12pm

Saturday – Closed

Sunday – Closed

Monday – Friends & Family ZOOM Workout – 130pm

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Odd Objects

i) For Time:

1km Sandbag Run

ii) 6 Sets (Ascending Weight) of:

100′ Sled Push

-2 Minutes Rest-

iii) 6 Sets of:

30s Sledge Hammer Strikes – L

30s Sledge Hammer Strikes – R

30s Rest

Gymnastics

EMOTM 12 Minutes of:

Odd: 14 Pistol Squats (Speed – Alternate Legs Each Minute)

Even: 25/Side Pike Over Pylon

Part A (Running Intervals – Front)

4 Sets of:

250m Run/Sprint

-3 Minute Rest-

Part B (Back)

3 Rounds For Time of:

30 KB Swings (1/1.5 Pood)

10 Hang Power Snatch (65/95#)

Lift

5 Sets (Ascending Weight) of:

Clean (Power OR Squat) + Jerk (3)

MetCon

21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

HSPU

V-Ups