Metcon Kalsu For Time: – 100 Thrusters @ 61/43kg *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April

Metcon AMRAP 25 minutes – 1 round of complex – 2 rounds of Metcon Complex @ 85/55kg – 3 Clean – 3 Front Squat –

Metcon 6 rounds of 3 minute AMRAPs – 5 Push Press @ 70/47.5kg – 10 Double KB russian swings @2×24/16kg – 15 cal Row, Bike,

Weightlifting EMOM 10:00 – 5 Front Squats @ 50% + 5 Bar facing burpees Metcon EMOM 15:00 Alternate between: 1. 12 Step-up over @ 1×22.5/15kg

Metcon Elizabeth 21-15-9: – Cleans @ 61/43kg – Ring Dips Rest 5 minutes then perform… Diane 21-15-9: – Deadlifts @ 102/70kg – Handstand Push-ups

Weightlifting Back Squat E3MOM for 12minutes – 10 Back Squats @ 60% Metcon 5 rounds: – 12 Snatch @ 43/29kg – 4 Bar Muscle-ups –

Metcon For Time: – 50 Back Squats @ 60/42.5kg – 1km Row or Run – 50 Front Squats @ 42.5/30kg – 1Km Row or Run

Boxing Day CLOSED

Christmas Day CLOSED

Metcon 12 days of Christmas For Time, adding one movement per round: – 1 Sumo Deadlift High-Pull – 2 Thrusters – 3 Push Presses –