Workout of the Day

METCON Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters (50/35) 6 toes-to-bars 24 double-unders

METCON 10 ROUNDS 10 ALT DB SNATCHES(50/35) 10 LATERAL BURPEES OVER DB

METCON For time, partitioned any way: 40 muscle-ups OR most difficult pull 80-cal. row 120 wall-ball shots (20/14) Time cap: 20 min.

Workout 19.3 modified For time: 64x single arm dumbbell overhead lunge 50 dumbbell box step-ups 50 HRPU 64x alternating DB snatch 25 min cap 50-lb. dumbbell, 24-in. box

METCON For total time: 3 rounds of: 10 snatches(AHAP but should be 2 sets or less) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 Bar muscle ups/Strict pull-ups/Pull-ups 12 bar-facing burpees Men snatch 95 lb."

METCON Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row  

METCON 5 ROUNDS 30/23 CAL AB 15 STOH (115/75) 15 BOX JUMPS (24/20) "