Metcon torture plans

Memory device, metcon workouts to try:

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

* 10 dumbbell clean and jerks (M:35#/W:25#)
* 1 weighted pull-up (10% body weight)
* 9 dumbbell clean and jerks
* 2 weighted pull-ups
* 8 dumbbell clean and jerks
* 3 weighted pull-ups
* 7 dumbbell clean and jerks
* 4 weighted pull-ups
* 6 dumbbell clean and jerks
* 5 weighted pull-ups
* 5 dumbbell clean and jerks
* 6 weighted pull-ups
* 4 dumbbell clean and jerks
* 7 weighted pull-ups
* 3 dumbbell clean and jerks
* 8 weighted pull-ups
* 2 dumbbell clean and jerks
* 9 weighted pull-ups
* 1 dumbbell clean and jerks
* 10 weighted pull-ups

Ten rounds, for time:
135# deadlift, 15 reps
pushups, 15 reps

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Various rowing workouts
e.g. Tabata wattage interval
Set the monitor to a Tabata interval: twenty seconds of work and ten seconds of rest. During each twenty-second work period, add wattage equal to a percentage of body weight (BW) that is challenging but allows you to complete the increase sequence over all 8 intervals. For example, a 150-pound athlete could increase rowing intensity by 10, 20, or 30 percent of bodyweight in each interval.