A: Metcon (No Measure)
Bent Over Barbell Rows 50/40
Scapula Pushups

B: Metcon (No Measure)
Toes to Bar Skill Work

C: Metcon (AMRAP – Rounds and Reps)
10 Dumbbell Power Snatch 50/35
10 Knees to Elbows
30 Double Unders

20 Dumbbell Power Snatch 50/35
20 Knees to Elbows
60 Double Unders

Metcon (AMRAP – Rounds and Reps)Home Workout
10 Jumping Air Squats
10 V-Ups
30 Jumping Jacks (Double Unders if you have a jump rope)

20 Jumping Air Squats
20 V-Ups
60 Jumping Jacks (DUBS)

“There’s no substitute for hard work. If you work hard and prepare yourself, you might get beat, but you’ll never lose.” — Nancy Lieberman