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6/30/22 Metcon Metcon (Time) 5 Rounds For Time: 20 AbMat Sit-ups 20 box step-ups 20 Step Back Lunges 20 Cal Any machine

6/29/22 Weightlifting Metcon (5 Rounds for reps) 5×4 for total load Enter weight for all 5 sets You can climb or across Metcon Metcon (AMRAP – Reps) AMRAP 6: 60 Deadlifts Max Calorie Bike Directly Into.. AMRAP 6: 45 Hang Power Cleans Max Calorie Row Directly Into.. AMRAP 6: 30 Shoulder to Overhead Max Calorie

6/28/22 Metcon Metcon (Time) 10 Rounds For Time: 5 Strict Pull-ups 10 Hand Release Push-ups Even rounds 400m Run & Odd rounds 24/18 Cal Bike RX kipping Pull-ups (2,4,6,8,10 – run) (1,3,5,7,9 – bike)

6/28/22 Metcon Metcon (Time) 10 Rounds For Time: 5 Strict Pull-ups 10 Hand Release Push-ups Even rounds 400m Run & Odd rounds 24/18 Cal Bike RX kipping Pull-ups (2,4,6,8,10 – run) (1,3,5,7,9 – bike)

6/28/22 Metcon Metcon (Time) 10 Rounds For Time: 5 Strict Pull-ups 10 Hand Release Push-ups Even rounds 400m Run & Odd rounds 24/18 Cal Bike RX kipping Pull-ups (2,4,6,8,10 – run) (1,3,5,7,9 – bike)

6/28/22 Metcon Metcon (Time) 10 Rounds For Time: 5 Strict Pull-ups 10 Hand Release Push-ups Even rounds 400m Run & Odd rounds 24/18 Cal Bike RX kipping Pull-ups (2,4,6,8,10 – run) (1,3,5,7,9 – bike)

6/28/22 Metcon Metcon (Time) 10 Rounds For Time: 5 Strict Pull-ups 10 Hand Release Push-ups Even rounds 400m Run & Odd rounds 24/18 Cal Bike RX kipping Pull-ups (2,4,6,8,10 – run) (1,3,5,7,9 – bike)

6/27/22 Weightlifting Metcon (5 Rounds for reps) Front Squat 5×4 for total load Enter the weight you did for each set You can climb or across Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Overhead Squats 115 / 85 lb 30 DB Hang Power Snatches* 50 / 35 lb 20/14 Cal Row *1

6/25/22 Metcon Metcon (Time) Partner WOD 3 Rounds For Time: 50/40 Cal Bike 50 Step-ups (24"/20") 30 Front Squats s 155 / 105 lb 30 C2B RX 135/95 and Pull-ups Split reps and one person working at a time

6/24/22 Weightlifting Choose OHS or Front Squat Overhead Squat (4 x 2 ) 2×2 70% 4×2 Climbing log your heaviest set of 2 Front Squat (2×2 then 4×2 Climbing) 2×2 70% 4×2 Climbing Log your heaviest set of 2 Metcon Metcon (Time) 5 Rounds: 15/12 Cal Bike 10 Over the bar burpees Rest 5 Minutes