3 Rounds For Time:

10 Wallball Lunges (14/10)
10 Burpees
50m Farmer’s Carry (50’s/35’s)

Directly Into…

2 Rounds For Time
20 Wallball Lunges (14/10)
15 Burpees
100m Farmer’s Carry (50’s/35’s)

Directly Into…

1 Rounds For Time
30 Wallball Lunges (14/10)
20 Burpees
200m Farmer’s Carry (50’s/35’s)

Time Cap: 25 Minutes

Metcon

Teams of 2

5 Rounds For Time:
400m Team Run
10-8-6-4-2 Barbell Complexes (135/95)
6 Rope Climbs

1 Barbell Complex:
3 Power Cleans
3 Front Squats

Time Cap: 35 Minutes

*Partners Complete Full Barbell Complex, Then Switch

Strength

On The 1:30 x 6 Sets:

3 Push Press*

*Same Weight Across (RPE 8-9)

Rounds/Reps

Metcon

AMRAP 10:

10 Strict Handstand Push-Ups
200m Row

Metcon

AMRAP 18:

24/20 Calorie Bike
12 Box Jumps (24"/20")
60' Odd Object Walking Lunges*

*30' Segments

Accessory

3 Rounds For Quality:

5 Nordic Curls (Partner Assisted)
:15 Front Scale (R)
:30 Bar Hang (Cumulative)
:15 Front Scale (L)

Rest As Needed Between Sets

* See Notes & Videos For Exercise Demonstrations

Metcon

10 Rounds For Time:

4 Bar Muscle-Ups
10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)

Time Cap: 12 Minutes

Weight

Post Metcon Strength

On The 2:30 x 4 Sets:

4 Clean Grip Deadlifts + :20 Isometric Bar Hold

*Start At RPE 6-7 & Build Across
*All Reps "Touch & Go"

Metcon

AMRAP 2 x 6 Rounds:

200m Run
50 Double Unders/25 Heavy Rope Double Unders
Max V-Ups*

Rest 2 Minutes Between Rounds

*90 Single Unders
*RX+: Max GHD Sit-Ups

Completion

Accessory

On The Minute x 10:

25' Handstand Walk*
5 Dumbbell Bench Press*

*See Notes For Exercise Alternatives

Strength

On The 2:00 x 5 Sets:

2 Pausing Front Squats (:02 In Bottom)
2 Front Squats

*Start At RPE 5-6 & Build Across

Time

Metcon

For Time:

30/24 Calorie Row
30 Thrusters (95/65)
30/24 Calorie Row
20 Thrusters (115/85)
30/24 Calorie Row
10 Thrusters (135/95)
30/24 Calorie Row

Time Cap: 15 Minutes

Happy Easter!

Metcon

AMRAP 30:

10 Odd Object Cleans*
20 Burpees To Target*
40 Synchro Double Unders

On The 0:00, 5:00, 10:00, 15:00, 20:00, 25:00:
30/24 Calorie Fan Bike

*See Notes For Movement Options & Explanation

Strength Complex

On The 3:00 x 3 Sets:

1 Back Rack Complex*

1 Back Rack Complex:
3 Back Squats
6 Alternating Reverse Lunges
3 Back Squats

*Start At RPE 6-7 RPE & Build Across

Time

Interval "Karen"

:45 On / :15 Off:

150 Wallballs

Time Cap: 11:45 (12 Minutes)

Metcon

4 Rounds For Time:

10 Shuttle Runs
40-30-20-10 Russian Kettlebell Swings (53/35)

1 Shuttle Run = 25' Down + 25' Back

Time Cap: 20 Minutes

Completion

Posterior Chain Accessory

Alternating Tabata:

Banded Face Pulls & Superman Hold

Rest 2 Minutes

Alternating Tabata:
Side Plank & Glute Bridges

Total Time: 10 Minutes

Strength

On The 3:00 x 6 Sets:

6 Strict Press
Max L-Sit*

*Same Weight Across (RPE 7-8)
*L-Sit: Seated, Paralletes, Hanging

Rounds/Reps

Metcon

AMRAP 16:

20/16 Calorie Row
16 Toes To Bar
4 Wall Walks

Metcon

2 Rounds For Time:

10 Squat Snatches (155/105)
40 Box Jump Overs (24"/20")
800m Run

Time Cap: 20 Minutes

Weight

Post Metcon Strength

At The 24:00

On The 2:00 x 4 Sets:
2 Hang Snatches

*Power or Squat Permitted
*Start At 5-6 RPE & Build Across

Metcon

AMRAP 9:

6 Chest To Bar Pull-Ups
9 Dumbbell Bench Press (50's/35's)

Completion

Accessory Work

4 Rounds For Quality:

10 Pistol Squats
15 Dips (Bar or Ring)
:20 Handstand Hold*

Rest 1 Minutes Between Rounds

*RX+: Freestanding Handstand Hold

Metcon

For Time:

125/100 Calorie Fan Bike
100 Lateral Kettlebell Burpees
75 Dual Kettlebell Front Squats (53’s/35’s)

*Partition As Desired

Time Cap: 25 Minutes

Metcon

Teams of 2

4 Rounds For Time:
1,000/900m Row
25 Synchro Toes To Bar
40-30-20-10 Shoulder To Overhead

Round 1: (135/95)
Round 2: (185/125)
Round 3: (205/145)
Round 4: (225/155)

Time Cap: 32 Minutes

Strength

On The 2:30 x 6 Sets:

Odd Sets: 8 Overhead Squats (RPE 6-7)
Even Sets: 2 Snatch Balances (RPE 8-9)

Time

Metcon

3 Rounds For Time:

600m Run
20 Dual Dumbbell Deadlifts 
100' Dual Dumbbell Farmer's Carry Walking Lunges

Dumbbells: (50's/35's)

Time Cap: 21 Minutes

For Time:

100 Box Jump Overs (24"/20")

On The Minute (Including Starting At 0:00):
1 Rope Climb
50' Carry (Sandbag or Front Rack)

Time Cap: 15 Minutes

*Carry (In Order of Preference & Availability):

- Sandbag (Front Loaded)
- Dual Kettlebell/Dumbbell Front Rack Carry

Metcon

AMRAP 12:

16/12 Calorie Fan Bike
10 Alternating Dumbbell Complexes* (50/35)

1 Dumbbell Complex = 1 Dumbell Snatch + 1 Shoulder To Overhead

"Kill Taylor" Inspired Workout

Post Metcon Strength

On The 1:30 x 9 Total Sets:

Split Jerk Waves

Wave 1:
1x3: RPE 7
1x2: RPE 7.5
1x1: RPE 8

Wave 2:
1x3: RPE 7.5
1x2: RPE 8
1x1: RPE 8.5

Wave 3:
1x3: RPE 8
1x2: RPE 8.5
1x1: RPE 9

Metcon

On The 3:00 x 6 Rounds:

400m Run
40 Double Unders*
Max Burpee Pull-Ups

Rest 2 Minute Between Rounds

*60 Single Unders

Core Accessory

2-3 rounds for quality

50 ft suitcase walk (per arm)

20 KB drag throughs

20 KB side bends (per side)

20 KB goblet marches