MetCon
“Juneteenth”
6 rounds
19 Burpees
11 Thrusters
63 DUs
Buy Out: 65 Cal Bike
Fx- 95/65
P/O – 115/75
Stimulus: Capacity/Grunt
Partner WOD
Shared Reps
2 rounds
100 Wall Balls
80 Hang Power Cleans
60 Pullups
40 Push Press
Time Cap: 28 min
Fx: 14/10, 95/65, J-hook row
P: 20/14, 135/95
O: 20/14, 155/105, C2B
Stimulus: Grunt
MetCon
4 rounds
10/8 Cal Bike
4 Wall Walks
10 Pistols
4 Bar MU
Time Cap: 17 min
Fx: 2:1 Air Squats, 4 J-hook row + 4 Pushups
P/O: As Written (C2B Option for P)
Accessory
4 rounds
__ Chin Ups (supinated pullup)
12 BB Curls
:40s plank
Fx: 5 (band assist option)
P/O: 8
Strength
Build to a heavy 4-rep front squat
MetCon
5 rounds
15/12 Cal Row
14 Box Jumpovers
6 Devil’s Press
Time Cap: 15 min
Fx: 20/18″, 35/25
P/O: 24/20″, 50/35
Stimulus: Grunt
Strength
Build to a heavy 2-rep Snatch Complex
MetCon
45 Overhead Squats
45 HSPU
Time Cap: 11 min
Fx: 75/55, Seated DB Press
P: 95/65, Kipping
O: 115/75, Strict
Stimulus: Figure Skater/Burner
MetCon
800m Run
40 Back Rack Lunges
100 DU
600m Run
30 Back Rack Lunges
75 DU
400m Run
20 Back Rack Lunges
50 DU
200m Run
10 Back Rack Lunges
25 DU
Time Cap: 24 min
Fx: 2:1 Singles, 95/65
P: 115/75
O: 135/95
Stimulus: Grunt/Capacity
Strength
Every 90 seconds for 8 rounds
1 Squat Clean + Split Jerk
Build weight as needed
Start around ~60%
MetCon
“Unbroken?”
30 Shoulder to Overhead
30/24 Cal Row
30 Front Squats
Time Cap: 9 min
Fx: 95/65
P/O: 135/95
Stimulus: Burner
Partner WOD
AMRAP12
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
rest 1 min
AMRAP12
5 Burpees
5 Box Jumps
10 Pullups
*Partner 2 running 400m
Partner picks up where the other partner left off
Fx: 95/65, 20/18″, J-hook row
P: 115/75, 24/20″
O: 135/95, 24/20″, C2B
Stimulus: Grunt/Capacity
MetCon
Every 4 minutes for 20 minutes
500m/450m Row
12 KB Swings
Remaining Time Max DBall over shoulder
Fx: 35/25, 50/30
P: 53/35, 70/50
O: 70/53, 100/70
Stimulus: Grunt
Strength
EMOM10
Complex of 1 Snatch + 1 Overhead Squat + 1 Hang Snatch
*build weight as needed
MetCon
“Randy-ish”
2 rounds
30 Hang Power Snatch
30 Snatch Balance
Time Cap: 12 min
Fx: BB only
P/O: 75/55
Stimulus: Figure Skater/Burner