MetCon 5 (TCB)

WOD:
MetCon-
30 Min AMRAP w/ Windsor (1 Works one rests)
24 Swings@22kg
12 Burpees
400m Hilly Run w/ Stairs

9.5 rds

Invictus Strength Program 20

WOD:
Gymnastics-
Bar Muscle-Up Mastery 2.1

LPO-

This is a paid program, cannot share...the most complicated sn.....

Invictus Strength Program 19

WOD:
This is a paid program, cannot share...MORE SQ.....

Invictus Strength Program 18

WOD:

Gymnastics-

Bar Muscle Up Mastery 1.3

Strength-

This is a paid program, cannot share...hint Squat ev single day

MetCon-

15 Min AMRAP:

15 Cal Xebex Bike

rest 30 sec

50 DU

rest 30 sec

800m Run

rest 30 sec

2 rds, 50 du

Invictus Strength Program 16/17

WOD:
Strength-

This is a paid program, cannot share...hint dirty and nice guy, rack watts up to 94% and Bolder Dress@90%

MetCon 4 (TCB)

WOD:
MetCon-
7 Min For Time:
5-3-1 Rope Climb
15-12-9 HSPU (5:03)
3 min rest
7 Min AMRAP:
10 Burpee Box Jumps
8/8 Box Step Ups@24kg 2 rds +14 reps
3 min rest
7 Min AMRAP:

Max Reps Xebex Row-190

3 min rest
7 Min For Time:
100 OHS @45lbs
ev break 10 V-ups
5:53

Invictus Strength Program 15

WOD:
LPO-

This is a paid program, cannot share...the most complicated sn.....