Workout of the Day

3 Rounds

A. Active Hang L Sit. Acquire :30

rest 1:00

MetCon:

20 min AMRAP

Alternate Full Rounds w/ partner

5 Pull Ups

10 Push Ups

6 Box Jumps 24/20

RX+:

2 Muscle Ups

4 HSPU

6 Box Jumps 30/24

Happy 10th Birthday Sienna!! 🎉 🎈

A. Deadlift

5 @ 75%; rest 2-3 mins

3 @ 85 %; rest 2-3 mins

1 or more reps @ 95%

MetCon:

“””Sienna’s 10″””

10 Min AMRAP

10 Power Cleans 155/105

5 STOH

12 Bar Facing Burpees

A. 3 Sets

:45 AMRAP Strict Pull Ups*

rest :30

:45 Kipping Pull Ups *

rest :30

* Same scale as week 4

** scale up to C2B or down to jumping pull ups

MetCon:

4 Rounds

3 Min Max Cal Bike

rest 1 min

3 Min Max Cal Row

rest 1 min

A. Back Squat

5 @ 75%; rest 2-3 mins

3 @ 85 %; rest 2-3 mins

1 or more reps @ 95%

MetCon:

“””Karen”””

For time:

150 Wall Balls

A. German Hangs

3 x :30 – :60 seconds; rest 1 min

B. Bench PVC Front Rack Mobilization

3 x :30 – :60 seconds; rest 1 min

MetCon:

20 MIN AMRAP

100ft Bear Crawl

Run 100m

100ft Cowboy Walk with Band

Row 200m

100ft Monster Walk

Bike 300m

A. Squat Snatch

4x 1.1.1 ; rest 2 mins

MetCon:

3 REFT

12 Hang Power Snatches 95/65

12 Bar Facing Burpees

Rest 2 mins

A. Split Jerk

5×[email protected] 80-90%; rest 1:30

B. Strict Press

3 @ 70%; rest 2-3 mins

3 @ 80 %; rest 2-3 mins

3 or more reps @ 90%

MetCon:

2 Rounds:

21 Thrusters 95/65

21 Pull Ups

rest 2 mins

15 Thrusters

15 Pull Ups

2 Rounds

A. Active Hang L Sit. Acquire :30

rest 1:00

MetCon:

Partner Workout

10 RFT

400m Run together

4 Rope Climbs

16 TTB

A. Deadlift

3 @ 70%; rest 2-3 mins

3 @ 80 %; rest 2-3 mins

3 or more reps @ 90%

MetCon:

4 Rounds:

:30 AMRAP

Hang Power Clean 135/95

:30 AMRAP

DB Box Step Ups 50/35 24/20

:30 AMRAP

Double Unders

REST 1 Min

A. 3 Sets

:30 AMRAP Strict Pull ups*

rest :30

:30 Kipping Pull Ups **

rest :30

* Same scale as week 4

** scale up to C2B or down to jumping pull ups

MetCon:

6 RFT

20/16 Cal Bike

8 HSPU

24/20 Cal Row

4 Ring Muscle Ups