The One and ONLY Island Box!
Metcon:
21-15-9
Assault Bike Cals
Snatch 95/65
HSPU 2″/1″ Deficit
2x Abmat Situps
Front Squat EMOM
6 @ 65% x 6 Rounds
Metcon:
5 RFT
10 Thrusters 95/65
20 Step Ups Front Rack Hold 35/20
60 DU
25′ Cap
Power or Squat Snatch
5@50%
4@60%
3@70%
2@80%
1@90 & 95%
Metcon:
3 Rounds Alternating EMOM
Hang DB Snatch Right Arm – Max Reps
100m Run
Hang DB Snatch Left Arm – Max Reps
100m Run
1 Lap Farmer Carry
DB Strict Press
DB Rows
5 x 8
Metcon: For Time
300m Run
50 Squats
300m Run
50 Sit ups
300m Run
50 Push ups
300m Run
50 TTB
300m Run