RX Strength/Skill Every 2:30 mins x 7 complete: 12 Dual KB swing 10 Dual KB Deadlift 8 Dual KB Front Squat Workout For time 2k row/ 6k bike/ 2k run
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METCON Workout Partner Metcon (Shared) 16 min AMRAP 40 Cal Row/ 50 Bike/ 0.5 Run 30 Alt DB Snatch 20 Box Jumps 2 mins rest 12 min AMRAP 16 Devils
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RX Strength/Skill Every 2:30 mins X 6 complete: 6-12 TTB (Keep shoulders active) Workout EMOM 10 1-12 TTB 2-16 KB Swing   METCON Workout AMRAP 30 600m Bike/Run/Row 30 KB
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METCON Workout 30min Max Distance @ 0:00 and every 5 mins complete: 20 DU/ 40 SU 10 OH Reverse Lunge (DB) 8 DB Squat   STRENGTH AND CONDITIONING Workout Every
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RX Strength/Skill Every 2:30 mins X 6 complete: 4 power cleans + 1 jerk (start light, increase loads every 2 rounds) Workout WOD (AMRAP 10) 12 power cleans 6 Burpee
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HERO Workout Team 1776 For Time (In Teams of 2 or 3): KB Swings Box Jumps Air Squats Push Ups Burpees Pull Ups Sit Ups Row Double Unders Wall Ball
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RX Strength/Skill Every 2:00 x 7 complete: 8 Over head Squats Workout WOD (AMRAP 12) 20 cals 30 DU/60 SU 6 OHS METCON Workout 8 min AMRAP 15 cals 15
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METCON Workout Partner WOD (YGIG) (14 mins AMRAP) 60/40 cals (50 mixed) 40 KB swing 20 KB Squat 20 V ups 2 mins rest (14 min AMRAP) 60/40 cals (50
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