UTurn CrossFit Gym | Kingwood, Texas CrossFit Strength and Conditioning Training

UFO

September 23, 2020

UFO

Warm-up

6 Minutes For Quality:
250m Row
20 Bodyweight Reverse Lunges
100m Single Arm Farmer’s Carry

Metcon

Metcon (Calories)

AMRAP 5:
200ft Walking Lunge
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining

Rest 5min

AMRAP 5:
100ft Single DB Walking Lunge (50/35)
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining

Rest 5min

AMRAP 5:
50ft Double DB Walking Lunge (50s/35s)
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining

Stimulus: at least 1min on the rower
Your score is your calories

Metcon

Metcon (AMRAP – Reps)

Optional CompTrain WOD:
On the 2:00 x 5 Rounds:
9 Bar Facing Burpees
30 Double Unders
Max HSPU’s in Time Remaining

Your score is your HSPU’s

Pipe Down

September 22, 2020

Pipe Down

Warm-up

30 Seconds Each:
Active Samson
Push-up to Down Dog
Banded Pass Throughs

Straight Leg Sit-ups
Shoulder Taps
Banded Pull Aparts

Hollow Hold
Arch Hold
Banded Pass Throughs (More Narrow)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon

Metcon (Time)

21-15-9:
Power Cleans (115/85)
Hand Release Push-ups

Into…

21-15-9:
Push Press (115/85)
Toes to Bar

Stimulus: 12-20min

Metcon

Metcon (Time)

Optional CompTrain WOD:
On the 5:00 x 5 Rounds:
15/11 Calorie Assault Bike
15 GHD Sit-ups
21/15 Calorie Row

Your score is your slowest time

Dodgeball

September 21, 2020

Dodgeball

Warm-up

200m Easy Run

30 Seconds Each:
Glute Bridges
Air Squats to Med Ball
Single Leg Glute Bridges
Med Ball Front Squats
Glute Bridge Walkouts
Med Ball Thrusters

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting

Pausing Front Squat Complex

Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

Metcon

Metcon (Time)

10 Rounds:
15 Wall Balls (20/14)
200m Run

25 Minute Time Cap

Door Dash

September 19, 2020

Door Dash

Warm-up

Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

Metcon

Metcon (Time)

For Time:
800m Run
50 Single Arm DB Hang Clean & Jerks (50/35)
400m Weighted Run (50/35)
30 C2B Pull-ups
400m Weighted Run
50 Single Arm DB Hang Clean & Jerks
800m Run

Stimulus: 20-30min

Litter Box

September 18, 2020

Litter Box

Warm-up

2min Easy Row

30sec Each:
Active Spidermans
Squat to Stands
Mountain Climbers
Air Squats
Frog Hops
Box Step-ups
Slow Burpees

Metcon

Metcon (Time)

3 Rounds:
3 Burpee Box Jumps (24/20)
6 Double DB Front Squats (50/35)
9 Deadlifts (155/105)

50/35 Calorie Row (40/30 Cal Bike)

3 Rounds:
3 Burpee Box Jumps
6 Double DB Front Squats
9 Deadlifts

50/35 Calorie Row (40/30 Cal Bike)

3 Rounds:
3 Burpee Box Jumps
6 Double DB Front Squats
9 Deadlifts

Stimulus: 15-25min

Gymnastics

Metcon (Time)

Optional CompTrain WOD:
5 Rounds:
15/12 Calorie Machine of Choice
“X” Handstand Walk

Options:
50ft HS Walk (RX+)
25ft HS Walk (RX)
1min of HS Practice (Scaled)

Up and Under

September 17, 2020

Up and Under

Warm-up

3 Rounds:
30sec Single Unders
30sec Push-up to Down Dog
30sec Banded Single Arm Rows
30sec Band Pull Aparts

Gymnastics

Metcon (Weight)

Build to a 3RM Strict Pull-up

Metcon (Weight)

Build to a 3RM Strict Ring Dip

Hold DB’s between your legs or put KB’s on the chain belt. If you use a band, put 0# for your score and comment which band you use.

Metcon

Metcon (AMRAP – Reps)

RX:
AMRAP 9:
3 Hand Release Push-ups
3 Banded Strict Pull-ups
60 Single Unders
6 Hand Release Push-ups
6 Banded Strict Pull-ups
60 Single Unders

Climb by 3 Reps Each Round

RX+:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders

Big Clean Complex

September 16, 2020

Big Clean Complex

Warm-up

1min Glute Bridges
30sec Good Mornings
30sec Back Squats

1min Single Leg Glute Bridges
30sec Elbow Rotations
30sec Strict Press & Reach

1min Glute Bridge Walkouts
30sec Romanian Deadlifts
30sec Front Squats

Metcon

Metcon (Weight)

On the 5:00 x 6 Rounds:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

*All 12 reps must be completed unbroken

Start around 45-50% of 1RM Clean and Jerk and build to a heavy complex

Gymnastics

Metcon (No Measure)

Optional CompTrain WOD:
1:30 Easy Bike, 25% of Max Ring Muscle-ups
1:30 Easy Bike, 35% of Max Ring Muscle-ups
1:30 Easy Bike, 45% of Max Ring Muscle-ups
2:00 Easy Bike, 25% of Max Ring Muscle-ups
2:00 Easy Bike, 35% of Max Ring Muscle-ups
2:00 Easy Bike, 45% of Max Ring Muscle-ups

Do Less

September 15, 2020

Do Less

Warm-up

6 Minutes at an Easy Pace:
2min Bike
2min Row
1min Single Unders
1min Ab Mat Sit-ups

Movement Prep:
5 Strict T2B (As High As Possible)
5 Kip Swings
5 Knees to Chest
5 Toes to Bar

Metcon

Metcon (Time)

For Time:
3000m Assault Bike
2000m Row
100 Double Unders
50 T2B

Stimulus: 18-25min

Speed Demon

September 14, 2020

Speed Demon

Warm-up

30 Seconds Each:
PVC Pass Throughs
Squat to Stands
Lateral Hops Over PVC Pipe

PVC Overhead Squats
Push-up to Down Dog
Lateral Hops Over PVC Pipe

PVC Sotts Press
Active Spidermans
Lateral Hops Over PVC Pipe

OHS Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:
200m Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3min

AMRAP 3:
200m Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3min

AMRAP 3:
200m Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3min

AMRAP 3:
200m Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

Score is # of Overhead Squats completed

Dead Meat

September 12, 2020

Dead Meat

Warm-up

2 Rounds:
30sec Plate Hops
30sec Plate Romanian Deadlifts
30sec Box Step-Ups
30sec Push-up to Down Dog
30sec Glute Bridge Walkouts

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon

Metcon (Time)

For Time:
1 Mile Run
50 Box Jumps (24/20)
50 Deadlifts (185/135)
800m Run
35 Box Jumps
35 Deadlifts
400m Run
20 Box Jumps
20 Deadlifts

Stimulus: 25-30min

Strength

Metcon (No Measure)

Optional CompTrain WOD:
3 Giant Sets:
10-20sec Single DB Row Static Hold (Top)
14 Single Leg KB Romanian Deadlifts (7 Each)
20-40sec Supinated Grip Dead Hang from Bar
14 Single Arm Arnold Presses (7 Each)

Never Forget

September 11, 2020

Never Forget

Warm-up

2 Rounds:
30sec Row
30sec Squat to Stands
30sec Hollow Hold
30sec Single Leg Glute Bridges

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon

Metcon (Time)

For Time:
Buy-in: 2001m Row

Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

2001m Row: The Year
4 Rounds: The Number of Planes
9 Clusters: The Month
11 Strict Pull-ups: The Day

Stimulus: 20-30min

Gymnastics

Metcon (Time)

Optional CompTrain WOD:
21-15-9:
Strict HSPUs
Strict T2B
Strict Ring Dips

Double Agent

September 10, 2020

Double Agent

Warm-up

3 Rounds:
30sec Bike (Easy-Mod-Fast)
30sec Single Unders
30sec Down Dog
30sec Alternating Reverse Lunges

Metcon

Metcon (Time)

3 Rounds For Time:
1600m Bike or 800m Row
80 Double Unders
400m Run
20 Russian KB Swings (70/53)
10 KB Box Step Overs (24/20)

30 Minute Time Cap

Stimulus: 24-30min

20 Questions

September 9, 2020

20 Questions

Warm-up

30 Seconds Each:
Active Spidermans
PVC Pass Throughs
Mountain Climbers
PVC Overhead Squats
Frog Hops
PVC Pass Throughs (More Narrow)
Slow Burpees
PVC Overhead Squats (More Narrow)

Metcon

Metcon (Time)

For Time:
20 Power Cleans (75/55)
20 Thrusters
20 Push Presses
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats

On the Minute (Including 0:00): 3 Burpees

RX+: 95/65, 5 Burpees
25 Minute Time Cap

Stimulus: 12-18min
Choose weight that you could do 25-30+ reps unbroken

Strength

Metcon (Weight)

Optional CompTrain WOD:
2 Sets:
10 Romanian Deadlifts
50ft Front Rack Walking Lunges

Into…

2 Sets at a Heavier Weight:
5 Romanian Deadlifts
25ft Front Rack Walking Lunges

Rest 2min Between Each Set

The Ocho

September 8, 2020

The Ocho

Warm-up

Metcon

Metcon (Time)

On the 4:00 x 8 Rounds:
20/15 Cal Row or 12/9 Cal Bike
200m Run

Score is your slowest round

Strength

Metcon (Weight)

Optional CompTrain WOD:
3 Giant Sets:
150ft Double DB Farmer’s Carry
75ft Single Arm OH Carry (Left)
75ft Single Arm OH Carry (Right)

Rest 2min Between Sets

Big Baller

September 7, 2020

Big Baller

Warm-up

With Workout Weight Medicine Ball:
1min Easy Bike
30sec Squats to Medicine Ball
1min Push-up to Down Dog
30sec Medicine Ball Deadlifts
1min Active Samson
30sec Medicine Ball Ground to Overheads

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:
50 Wall Balls (20/14)
40/30 Cal Assault Bike
30 Deadlifts (225/155)
20 Double DB Push Presses (50/35)
10 DB Renegade Rows (50/35)

RX+: 10 Bar Muscle-ups for Renegade Rows

Stimulus: 1-1.5+ Rounds

Weightlifting

Metcon (Weight)

Optional CompTrain WOD:
0:00-4:00: Build to a Moderate High-Hang Snatch (Pockets)
4:00-8:00: Build to a Moderate Hang Snatch (Above Knees)
8:00-12:00: Build to a Moderate Low Hang Snatch (Below Knees)

Mirror, Mirror

September 5, 2020

Mirror, Mirror

Warm-up

400m Easy Run

2 Rounds:
With Light Dumbbells:
30sec Pausing Goblet Squats
30sec Lateral Hops Over DB
30sec Double DB Plank Rows
30sec DB Warrior Squats

Metcon

Metcon (Time)

For Time:
800m Run
21 DB Squat Cleans (50s/35s)
400m Run
40 Pull-ups
400m Run
21 DB Squat Cleans
800m Run

Stimulus: 18-28min

Metcon

Metcon (AMRAP – Reps)

Optional CompTrain WOD:

4 Rounds for Max Total Bar MU’s:
300m Row @ 2K Pace + 20 Seconds
200m Row @ 2K Pace + 15 Seconds
200m Row @ 2K Pace + 10 Seconds
1 Minute Max Bar Muscle-ups

*No Rest Between Rounds

Dream Team

September 4, 2020

Dream Team

Warm-up

2 Minutes Easy Row
90 Seconds Wall Squats
1 Minute Romanian Deadlifts (Light KB)
30 Seconds Lateral Box Step-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:
AMRAP 20:
45/35 Cal Row AND 35/25 Cal Bike
70 Wall Balls (20/14)
50 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)

One partner bikes, the other partner rows at the same time
Each partner must complete their calories before the team starts Wall Balls

Weightlifting

Hang Squat Clean

Build to Heavy Single

Optional CompTrain WOD
On the Minute x 4: Clean Pull + Hang Squat Clean + Front Squat
Rest 1 min
On the Minute x 8: Build to a Heavy Single

Gymnastics

Metcon (No Measure)

Optional CompTrain WOD:
7 Minutes for Quality:
3 Strict Deficit HSPUâ€™s
6 4-Count L-Sit Flutter Kicks
9 Strict Pull-Ups

Rest 2 Minutes

21 Strict HSPUâ€™s

Baggage Claim

September 3, 2020

Baggage Claim

Warm-up

1 Minute Each:
PVC Straight Leg Swings
PVC Pass Throughs
PVC Liftoffs
PVC Overhead Squats
PVC Sotts Press

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon

Metcon (Time)

3 Rounds For Time:
400m Run
200m Weighted Run (50/35)
10 Power Snatches (135/95)

Stimulus: 12-20min

Treasure Chest

September 2, 2020

Treasure Chest

Warm-up

30 Seconds Each:
Easy Bike
Push-up to Down Dog
Hollow Hold

Moderate Bike
Active Samson
Arch Hold

Faster Bike
Shoulder Taps
Flutter Kicks

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting

Push Jerk Complex

Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk

Pause for 2sec in the dip, 2 sec in the catch
Build to a weight slightly heavier than workout weight

Metcon

Metcon (Time)

3 Rounds:
25 T2B
20 Push Jerks (135/95)
15/12 Cal Bike or 20/14 Cal Row

20 Minute Time Cap

Stimulus: 9-18min
Choose weight you can complete in 2-3 sets

Gymnastics

Metcon (Time)

Optional CompTrain WOD:
100 Double Unders, 50ft HS Walk
80 Double Unders, 50ft HS Walk
60 Double Unders, 50ft HS Walk
40 Double Unders, 50ft HS Walk
20 Double Unders, 50ft HS Walk

Born to Run

September 1, 2020

Born to Run

Warm-up

400m Easy Run
30sec Active Spidermans
5 Good Mornings
5 Back Squats

200m Easy Run
30sec Mountain Climbers
5 Elbow Rotations
5 Strict Press & Reach

100m Easy Run
30sec Squat to Stands
5 Romanian Deadlifts
5 Front Squats

Metcon

Metcon (Time)

For Time:
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Power Cleans (115/85)
200m Run, 15 Power Cleans
200m Run, 21 Power Cleans

RX+: 135/95
Stimulus: 12-20min

Metcon

Metcon (Calories)

Optional CompTrain WOD:
10min Max Calorie Bike
3min Rest
10min Max Calorie Bike

Aim for similar scores on each attempt
Score is both scores added together

Metcon

Metcon (No Measure)

Optional CompTrain WOD:
21-18-15-12:
GHD Sit-ups

After Each Set:
5 Inchworms
30sec GHD Hip Extension Hold

Empty Calories

August 31, 2020

Empty Calories

Warm-up

2 Rounds:
1min Row
30sec PVC Pass Throughs
1min PVC Wall Squats

OHS Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon

Overhead Squat Complex

On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat (5-5-5)

5sec down, 5sec in the bottom, 5sec up

Metcon

Metcon (Time)

27-21-15-9:
Row Calories (or Bike)
Overhead Squats (95/65)

Stimulus: 6-10min
Choose OHS weight that you can complete in 1-2 sets

Gymnastics

Strict Handstand Pushups (Max Unbroken Set)

Strict Pull-Up (Max Unbroken Set)

Optional CompTrain WOD:
On the 0:00 – Max Unbroken Set of Strict HSPU’s
On the 2:00 – Max Unbroken Set of Strict Pull-ups

WOD and Worship

August 30, 2020

WOD and Worship

Metcon

Metcon (Time)

For Time:
33 Barbell Hops, 12 Hang Cleans
33 Barbell Hops, 12 Front Squats
33 Barbell Hops, 12 T2B
33 Barbell Hops, 12 Power Snatches
33 Barbell Hops, 12 OH Squats
33 Barbell Hops, 12 Push Presses
33 Barbell Hops, 12 HSPUs

RX: 95/65

Oil Change

August 29, 2020

Oil Change

Warm-up

PVC Warmup:
30 Seconds Each:
Lateral Hops Over PVC Pipe
PVC Straight Leg Swings (15 Seconds Each)
PVC Lat Stretch
PVC Pass Throughs
PVC Sotts Press
PVC Overhead Squats
PVC Hollow Hold
PVC Arch Hold

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon

Metcon (Time)

For Time:
1 Mile Run
50 T2B
30 Power Snatches (115/85)

Metcon

Metcon (No Measure)

After Party WOD:
On the 2:00 x 3 Rounds:
15/12 Cal Row
12 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Cal Row
9 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Cal Row
6 Lateral Burpees Over Rower

21 Savage

August 28, 2020

21 Savage

Warm-up

Bike Warmup:
2 Minute Easy Bike

30 Seconds Each:
With Single Light Dumbbell:
Air Squats
Dumbbell Goblet Squats
Down Dog
Dumbbell Single Arm Russian Swings (15sec Each Side)
Inchworm to Push-up
Dumbbell Single Arm Strict Press (15sec Each Side)

Weightlifting

Back Squat (Build to a Heavy 7-5-3)

Metcon

Metcon (Time)

For Time:
75/50 Cal Bike
21 Double DB Front Squats (35s/25s)
21 Double DB Push Presses
21 Double DB Hang Clusters

*20min Cap

RX+: Any weight above 35s/25s

Buttercup

August 27, 2020

Buttercup

Warm-up

6 Minutes For Quality:
15 Pausing Glute Bridges (2 Seconds at Top)
12 Barbell Bent Over Rows
9 Barbell Romanian Deadlifts
6 Barbell Rollouts

Metcon

Metcon (Weight)

On the 3:00 x 5 Rounds:
12 Pull-ups
25 AbMat Sit-ups
5 Deadlifts

Kelly Rowland

August 26, 2020

Kelly Rowland

Warm-up

3 Rounds:
30 Seconds Each:
Row, Bike, or Run (Increasing Intensity)
Plate Hops
Lateral Box Step-Overs
Plate Counterbalance Squats
Medicine Ball Slams
Plate Lateral Squats

Metcon

Metcon (Time)

For Time:
50/35 Cal Row (40/30 Cal Bike or 600m Run)
3 Rounds of “Kelly”
50/35 Cal Row (40/30 Cal Bike or 600m Run)

1 Round of “Kelly”:
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20″)

4EVER

August 25, 2020

4EVER

Warm-up

30 Seconds Each:
Easy Bike
Active Spidermans
Russian Baby Makers
Shoulder Taps

Moderate Bike
Mountain Climbers
Straight Leg Sit-ups
Arch Hold

Faster Bike
Frog Hops
Inchworm to Push-ups
Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

RX:
AMRAP 4:
27 Standing Lunges
27 Burpees
27 Banded Pull-ups

Rest 4min

AMRAP 4:
21 Standing Lunges
21 Burpees
21 Sit-ups

Rest 4min

AMRAP 4:
15 Standing Lunges
15 Burpees
15 Ring Rows

RX+:
AMRAP 4:
27 Cal Assault Bike (or Row)
27 Burpees
27 C2B

Rest 4min

AMRAP 4:
21 Cal Assault Bike (or Row)
21 Burpees
21 T2B

Rest 4min

AMRAP 4:
15 Cal Assault Bike (or Row)
15 Burpees
15 Pull-ups

It’s Goin’ Down

August 24, 2020

It’s Goin’ Down

Warm-up

3 Rounds:
30sec PVC Pass Throughs
30sec Wall Squats with PVC Pipe
30sec Lateral Hops Over PVC Pipe

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon

Metcon (Time)

21-18-15-12-9:
Hang Power Snatches (45/35)
Thrusters

After Each Set: 45 Single Unders

*30 Minute Cap
*Do NOT drop the bar from overhead!

RX+: 75/55, 30 Double Unders

1-800-Macho-Man

August 22, 2020

1-800-Macho-Man

Metcon

Metcon (Time)

3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

* The intended time range for this wod is between 20-30 minutes

AFTER PARTY WOD:

AMRAP 12:
C2B Pull-ups

(On the 0:00, 3:00, 6:00, and 9:00):
300 Meter Row
15 HSPU

Dumbo

August 21, 2020

Dumbo

Mobility

Child’s Pose on Box: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Warm-up

3 Rounds-
30 Seconds Each:
Bike (Increase Intensity Each Round)
Light Single Dumbbell Deadlifts (15 seconds each)
Inchworms to Push-up
Alternating Box Step-Ups

Metcon

Metcon (Time)

5 Rounds:
21/15 Cal. Bike or Row
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)

25 Min Time Cap