MetCon

1/2 "Jerry"

Run 800 meters
#45 Sumodeadlift Highpulls, 100 reps
Run 800 meters
12:20

II. "Power Wheel Challange" 3:31

"Jack"

I. Warm-up
3 rounds of:
Ring Strength, back lever tuck 5s + front lever tuck 5 s x 2
3 Wall Walks

II. "Jack"
20 minutes AMRAP of:
95lb, Push Presses, 10 reps
55lb, KB Swings, 10 reps
10 Box Jumps, 24"

9 Rounds + 10 Swings

III. Hollow Rocks 20on/10 off max rounds = only 2 rounds :( compare: 10,2,10

"Michael"

Warm-up:
3 Rounds
overhead single leg squats 3r/3l , dowel
Ring Support , 10s
#30, Ring Pull-ups, 4-4-4

"Michael"
3 Rounds of:
run 2 laps around the block, counter clockwise
#65, Olympic style good mornings, 50 reps
50 Abmat sit-ups, anchored

29:50