A LONG ONE TO END THE WEEK

Strength

For Time:

100/80 Cal Row or 80/60 Cal Bike
50 HSPU or 50 DB Push Press 50s/35s
50 Pull-ups
50 DBL DB Deadlifts 50s/35s
50 Box Jumps 24/20
50 1-arm DB FR Lunge w/ 1 suitcase DB 50s/35s
100/80 Cal Row or 80/60 Cal Bike

*30min time cap

MetCon

KINDA EQUIPPED

For Time:
100/80 Cal Row or 80/60 Cal Bike
50 HSPU or 50 DB Push Press 50s/35s
50 Pull-ups
50 DBL DB Deadlifts 50s/35s
50 Box Jumps 24/20
50 1-arm DB FR Lunge w/ 1 suitcase DB 50s/35s
100/80 Cal Row or 80/60 Cal Bike

*30min time cap

BODYWEIGHT / HOUSEHOLD GEAR

For Time:
100 Jumping Jacks
50 HSPU
50 OO Bent Over Rows
50 OO Deadlifts
50 Broad Jumps
50 OO Back Rack Lunges
100 Jumping Jacks