Metcon 5 Rounds for time of: 20 Double Unders 10 Wall Ball (20 lb. Men) (14 lb. Women) all 10 ft. target 1 Rope Climb 15 ft. 
DAY 2 A. Power Clean + Power Jerk 3X 60.0% 3X 65.0% 3X 70.0% 3×75.0% 2 x80.0% B. Snatch Balance 5x 35.0% 5x 40.0% 5x 45.0% 5x 50.0% C1. 3 x 1min Max Rep Butterfly pullups or http://gymnasticswod.com/con…/butterfly-pull-progression-pt2 C2. 3 x 1min Max Rep Pistols 
MetCon Annie on Fire AD/Rower for Calories Abmats 50/40/30/20/10 
Day 3 A. P. Snatch Above Knee + P. Snatch (1+1) 4x 65.0% 4x 70.0% 4x 75.0% 2x 80.0% B. Front Squat 5x 65.0% 5x 70.0% 5x 75.0% 3x 80.0% C1.3 x 1min to Max Box Bar Muscle Ups if you know you can’t string more than two together C2. 3 x 15 Banded No Monies MetCon WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. WOMEN – includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 95 pound Clean and jerk, 3 reps 3 Toes-to-bar 95 pound Clean and jerk, 6 reps 6 Toes-to-bar 95 pound Clean and jerk, 9 reps 9 Toes-to-bar 95 pound Clean and jerk, 12 reps 12 Toes-to-bar 95 pound Clean and jerk, 15 reps 15 Toes-to-bar 95 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Day 4 A. Thruster into Push Press into Push Jerk into Split Jerk 1,1,1,1,1,1,1 Start at 60% of your Push Press 1RM and go up 5lbs each rep B. 4 x Max Rep Ring Push Ups B2. 4 x Max Rep Ring Rows C. Accumulate 60sec L Hold on Rings 
MetCon (Have your plates ready to change) 20 Min AMRAP: (with a partner)(Partition the reps are necessary) 40 Thrusters (115/75) 40 Box Jump Overs 40 Burpees 60 Thrusters (95/65) 60 Box Jump Overs 60 Burpees 80 Thrusters (75/45) 80 Box Jump Overs 80 Burpees 100 Thrusters (45/35) Max Calorie Row in Remaining Time (one rower)
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DAY 2 A. Power Clean + Power Jerk 3X 60.0% 3X 65.0% 3X 70.0% 3×75.0% 2 x80.0% B. Snatch Balance 5x 35.0% 5x 40.0% 5x 45.0% 5x 50.0% C1. 3 x 1min Max Rep Butterfly pullups or http://gymnasticswod.com/con…/butterfly-pull-progression-pt2 C2. 3 x 1min Max Rep Pistols 
MetCon Annie on Fire AD/Rower for Calories Abmats 50/40/30/20/10 
Day 3 A. P. Snatch Above Knee + P. Snatch (1+1) 4x 65.0% 4x 70.0% 4x 75.0% 2x 80.0% B. Front Squat 5x 65.0% 5x 70.0% 5x 75.0% 3x 80.0% C1.3 x 1min to Max Box Bar Muscle Ups if you know you can’t string more than two together C2. 3 x 15 Banded No Monies 
MetCon WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. WOMEN – includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 95 pound Clean and jerk, 3 reps 3 Toes-to-bar 95 pound Clean and jerk, 6 reps 6 Toes-to-bar 95 pound Clean and jerk, 9 reps 9 Toes-to-bar 95 pound Clean and jerk, 12 reps 12 Toes-to-bar 95 pound Clean and jerk, 15 reps 15 Toes-to-bar 95 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Day 4 A. Thruster into Push Press into Push Jerk into Split Jerk 1,1,1,1,1,1,1 Start at 60% of your Push Press 1RM and go up 5lbs each rep B. 4 x Max Rep Ring Push Ups B2. 4 x Max Rep Ring Rows C. Accumulate 60sec L Hold on Rings 
MetCon (Have your plates ready to change) 20 Min AMRAP: (with a partner)(Partition the reps are necessary) 40 Thrusters (115/75) 40 Box Jump Overs 40 Burpees 60 Thrusters (95/65) 60 Box Jump Overs 60 Burpees 80 Thrusters (75/45) 80 Box Jump Overs 80 Burpees 100 Thrusters (45/35) Max Calorie Row in Remaining Time (one rower)
