| METCON: Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc. |
| METCON: Complete as many rounds as possible in 12 minutes of: 1 squat snatch 3 clean and jerks 30 double-unders Men: 155 lb. Women: 105 lb. |
| METCON: On a 12-minute clock: 1 minute of GHD sit-ups 1 minute of bar muscle-ups 2 minutes of GHD sit-ups 2 minutes of bar muscle-ups 3 minutes of GHD sit-ups 3 minutes of bar muscle-ups |
| METCON: 12min AMRAP – 400m Run – 20 Front Rack Lunges (135/95) – 15 Strict Dips 5min rest 12min AMRAP – 21 Wall Balls, 20/14 – 15 Chest-to-bar Pull-ups – 9 DB Clean & Jerks, 50/35 |
