Metcon (No Measure)
8 Minutes EMOM
5-8 OH Squats, 50-60% of 1 RM

– Choose a weight that allows you to cycle the reps smoothly. Lower the percentage or reps if necessary.

Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
2 OHS, 115/85#
2 Over the Bar Burpees
2 V-Ups
4 OHS, 115/85#
4 Over the Bar Burpees
4 V-Ups
Increase the number of reps for each movement by 2 each round until time is complete.

Record the number of rounds and reps completed during the time cap.

Masters 55+(Rx):
Barbell: 75/55#
Burpee step overs

Barbell: 105/85#, 95/65#, or lighter
Burpees step overs
Modified V-Ups