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WODMetcon (Time)5 Rounds Every 6 minutes complete 400m run 10 left arm DB squat clean thrusters 20 Mountain climbers 10 right arm DB squat clean thrusters Rest the remaining time

WODMetcon (AMRAP - Rounds and Reps)24 minute AMRAP 15 stiff leg KB Deadlift 10 one arm renegade rows 5 each arm 15 hollow rocks

WODMetcon30 minute EMOM Minute 1: 8 Burpees Minute 2: 7 HSPU Minute 3: 15 Goblet Squats

WODMetcon (10 Rounds for reps)10 Rounds 100m Sprint 2 minute rest Metcon (Time)150 KBS Every 30 Reps do 40 DUs/120 singles

WODMetcon (Time)Run 2 miles Then 3 rounds of 40 DB snatch 20 ea arm 15 Jump squats with DB