A: Metcon (No Measure)


A. 35 Min Clock (In groups of 2-4 people)


– Bench Press (starting at around 50% and increasing ea set)

– Bent Over Barbell Row (starting at 95/65lbs and increasing ea set)

– Strict Toes to Bar or Toes to Rings [Modify K2C if needed]

– DB or KB Goblet Squat (Guys = 70-100lbs every set)

– Landmine Core Twist (45/25lb plate) (35/15lbs) (25/10lbs) *scale as needed


Heavy Med Ball or Sand Bag [G2OS]


Max Distance Broad Jump (6+ feet at a minimum!)

B: Metcon (Time)


For Time: (35 Min Cap)

Redhill Run (1.5 Miles)

20 Double KB Hang Squat Clean (Y/G) (G/W)

30 Shoot Through Push Ups (P. Bars or stacked plates)

40 Cal Row

50 Walking Lunges w/ Plates (15/10) [Pinch Grip]