1. METCON 10-9...1 THR and DU

1.  METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of thrusters.

1. Metcon PS and TTB then BBJ

1.  Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps

Team of 2 Burp, CJ, BJ, PU

Teams of 2
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks, 155/105
75 BJ, 24/20
10 CJ, 155/105
100 Pull ups
10 CJ, 155/105
75 BJ, 24/20
10 CJ, 155/105
50 Burpees

2. Skills AMRAP 10 DU and OHS

2.  Skills
AMRAP 10 of:
35 unbroken double unders + 10 OHS, 45#, with 2 second pause at the bottom. 

1. Metcon AMRAP 7 WB and DL

1.  Metcon

AMRAP 7 of Wall Balls, 12' and 20#
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155

1. Metcon AMRAP 12 DU, BFB, SCTR, and MU

1. Metcon
AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU

1. METCON Tabata TTB BJ Row S2O

1.  METCON
Tabata of:
TTB
BJ
Row for Cals
S2O, 95/65

1. Metcon THR, PC, S2O, OHS, FS, with 5 Burpees

1.  Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls:  65
Every minute on the minute, stop where you are and complete 5 burpees.

1. Metcon "American Dream"

1.  Metcon
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups

1. Metcon AMRAP 10 WB and DU

1. Metcon
AMRAP 10:
10 Wall Balls, 12' and 20#
30 Double unders

1. METCON 15-12-9-12-15 KBS, BJ, and TTB

1.  METCON
15-12-9-12-15
KBS, 70/53
BJ, 24/20 - games standards
TTB

2. ROWING tabata

2.  ROWING
Tabata Rowing
8 rounds for max meters of :20 on, :10 off.

1. METCON Burp, PC, Burp with 7 WB's

1.  METCON
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 20/14
This workout starts with 25 burpees.  On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

1. Metcon "Open 12.3"

1.  Metcon
"Open 12.3"
AMRAP 18:
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB