Warm Up

40 Jumping Jacks
3 Position Hamstring Stretch
12 Passthrough
10 Squat Jump Knee Tuck
Push Up Pyramid
200m Run
8 Burpees
200m Skip

Met Con

For Time…

Run 400m
100m Suitcase Carry (53/35)
20 Burpee Box Jump Over (24/”20″)
5 Tire Flips
Row 600m
100m Suitcase Carry (72/53)
15 Burpee Box Jump Over (24/20)
5 Tire Flips
Bike 800m
100m Suitcase Carry (85/72)
10 Burpee Box Jump Overs
5 Tire Flips

Jeremey – 18:21 Rx


Warm Up

800M Run/Skip @200m’s
Lateral Jumps (Paralette)
Barbell good morning
10 Mountain Climber
10 S.A. KB Swing

Met Con

25 Min AMRAP Of:
P1 – 100M Tire Drag Sprint
P2 – Tire Flip Jump Through for Reps
P3 – Rest

Teamed up with Andy and Joey, some strong dudes! We managed 110 tire flips over the 25 minutes. I was getting between 4-5 most rounds (5 most).

Extra Work

1 Max Set of Unbroken Push Ups

Hit 36.



20 Jumping Jacks
800M Run
Shoulder Circuit
5 Burpee
10 Wall Ball
15 KB Swing


3 mins – Foam Roll Thoracic/Lumbar


30 min AMRAP:

100M Run
14 Wall Ball (20/14#)
7 Burpee
7 Tire Flip Jump Through (Orange)

Result: 8+7 Burpees

Managed to get all of the wall balls done unbroken which was the goal. Slowed down a bit on the tire flips. I was 4+burpees balls at 15 minutes in so I guess I didn’t crater a ton. 



400m Run
15 Band Goodmornings
15 Band Sidesteps
15 Passthroughs
15 KB Swings
100m Sprint


2 Minutes M.E. Tire Flips



Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
5 Box Jumps (on tire)
10 Hammer Strikes
100m Run


Really had to push that last round to get 10 in. 


EMOM for 10m

2 Split Snatches @ 95#

Felt much better in the split snatch than the squat snatch.