6 Rounds for time
4 sumo dead lifts
8 TTB
16 box jumps
:60 wall sit
———————-
Metcon x3
#1. EMOM-10
Even- 5 Sumo deadlifts
Odd- 30 Dubs
Rest- 90 seconds
#2. 3 Rounds
20 DB snatches
20 Abmat sit-ups/ TTB
Rest- 90 seconds
#.3. AMRAP-10
25 meter farmer carry
15 KB swing (sub 7 goblet squats)
40 - 30 - 20
Wallballs
HPC
Sit ups
* E4MOM - 200 meter run/ ski/ row
25 DUBS
** start with the run/dubs
Strength: Pull ups
Metcon: 40-30-20
Wallballs
KB swings
Sit ups
* E4MOM
200 meter run
25 DUBS
** the workout starts with the run and dubs
Conditioning: 10 rounds
7 thrusters
7 pull ups
7 burpees
——————-
Chipper: 1 RFT
10 deadlifts
20 pull ups
30 box jumps
40 KB swings
50 DUBS
40 KB swings
30 box jumps
20 pull ups
10 deadlifts
———————-
100 STOH
* 50 meter farmer carry every time you rerack
————————-
6 RFT
9 front squats
9 pull ups
9 KB swings
———————
15-10-5
Power cleans
Front squats
Single unders x100 (150/100/50)
Strength - Pull ups
Conditioning
E3MOM X7 rounds
15 Wallballs
35 DUBS
3 Squat cleans
————————-or-
9-15-21
Run 200
Burpees
Hang power cleans
Box jump
21-15-9
Burpees
Hang power cleans
Box jumps
———————
Closer w/partner for 10 rounds
:30 ball slam
:30 bar hang
NEW YORK MINUTE
for time w/partner switching EMOM
100 wallballs
100 deadlifts
1000 meter row
100 goblet squats
200 Abmat sit ups
