5 rounds
Then AMRAP in 15 minutes
Result: Got up to 190lbs for the Hip Thrusts. Metcon 3 rounds plus 10 Deadlifts and some rowing.
AMRAP in 4 minutes
Rest 2 minutes then for total calories, a Tabata (8 rounds of 20 seconds work/10 seconds rest)
Rest 2 minutes then AMRAP in 4 minutes of (starting where you left off in the first part)
Results: 6 rounds plus 8 reps for both AMRAPS). 49 calories total.
3 rounds of
Then 3 rounds of AMRAP in 5 minutes
Results: Metcon 13-13-11 Pullups.
Every 2 minutes for 12 minutes
Then AMRAP in 12 minutes
Results: Metcon 3 rounds plus 20 reps.
AMRAP in 21 minutes
Results: 6 rounds plus 33 reps (up to 12 calories).