Open Gym Options

MetCon

Open Gym Options

EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Echo Bike
1 minute RestSet a single number of calories and complete that amount of work each minute - every minute.
L1: 12/19 L2:15/12 L3:18/15 L4: 20/18SCORE = TOTAL CALS (note rep scheme)

OR

10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)
Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, 1 bench press, 1 clean is completed.

OR

For Time
20 C2B Pull-Ups
20 Box Jumps 30/24
20 Dumbbell Split Snatches 50/35
20 Burpees
20 Double Dumbbell Thrusters 50s/35s
20 Echo Bike Calories

Time Cap: 12 minutes

OR

20min AMRAP
5 Ring Rows
10 Push Ups
15 Air Squats
30 Crossovers