Brooks Lindquist

“METCON” 5 Rounds For Time: 20 KBS (24/16) 2 Sled Push Down and Back (70/45) 10 Burpee Box Jump Overs (24/20) -Rest 2 Minutes-

“METCON” For Time: 1000m/800m Row 1 Strict Pull-Up 2 Push-Ups 3 Air Squats 2 Strict Pull-Up 4 Push-Ups 6 Air Squats …. etc 3-6-9 4-8-12 5-10-15 6-12-18 7-14-21 1000m/800m Row   *Advanced athletes Sub BMU for Strict Pull-Ups

“METCON” 18 Min AMRAP: 5 Power Snatch (125) 10 T2R 15 Wall Ball (20/14) *Advanced athletes 12 Wall Ball (30/20)

“STRENGTH” 25 MIN For Quality: 20 GHDSU 15 Curl and Press 10 Ring Rows 5 Deadlift (HEAVY, NO TNG)

“METCON” 5 Rounds For Time: 10 T2B 10 Pull-Ups 15 Burpees *EVERY 2 MIN: 40 Double Unders

“METCON” 3 Rounds: 1-2-3-4-5 Ring Muscle-Up 5-4-3-2-1 Snatch (155/105) -Rest as Needed Between Rounds-

“METCON” 3 Round For Reps: – 1 MIN Stations- Calorie Row DB Thrusters Calorie Bike Push-Ups Calorie Ski KBS -REST 3 Minutes-

“METCON” Partner WOD Friday! 25 MIN CLOCK: 200 Calorie Bike *Partner Holds Plank W/ remaining time, AMRAP: Snatch + OHS 1+1 2+2 3+3 Partner must complete 1 whole round before partner 2 can go.

“STRENGTH” 4 Rounds FOR QUALITY: 20 Ring Push-Ups 10 One Arm BW Inverted BB Rows / Side -Then- 4 Rounds FOR QUALITY: 12 Alternating Seated DB Press (Top-Down, 5 Count Lockout) 8 Rope Pull-Ups

“METCON” 12 MIN EMOM: 2 Cleans (NO TNG) *Building to Heavy 2 Rep -Then- 3 Rounds For Time: 42 Double Unders 21 Lateral Burpees Over Bar 7 Cleans @75% of 2 Rep Clean